Movement overview

The Machine Shoulder Press is a compound exercise that targets the deltoid muscles, particularly the anterior and medial heads, as well as the triceps and upper pectoral muscles. It is performed using a shoulder press machine, which provides stability and allows for controlled movement, making it suitable for both beginners and advanced lifters.

Step-by-step cues

1. Adjust the seat height so that the handles are at shoulder level or slightly below when seated.
2. Sit down with your back firmly against the backrest and feet flat on the floor.
3. Grasp the handles with an overhand grip, palms facing forward.
4. Engage your core and keep your chest up throughout the exercise.
5. Press the handles upward until your arms are fully extended but not locked out.
6. Slowly lower the handles back to the starting position, maintaining control.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure that your elbows are slightly in front of your body to reduce shoulder joint strain.
• Keep a neutral spine and avoid arching your back during the press.
• Use a weight that allows you to maintain proper form throughout all repetitions.
• Focus on a slow and controlled movement to maximize muscle engagement.
• Exhale as you press the weight up and inhale as you lower it back down.
• Avoid shrugging your shoulders; keep them relaxed to prevent neck strain.