Muscles Worked
Learn more in the Shoulders training guide →
Primary
Shoulders
Secondary
Triceps
Upper Back
Highlighted muscles
How To Perform
- 1 Adjust seat height so handles are at shoulder level.
- 2 Grip handles and press overhead to full arm extension.
- 3 Return slowly to the starting position.
Form Cues
- ✓ Set the seat so your elbows are at 90 degrees when handles are in starting position.
- ✓ Control the descent — the eccentric is as important as the press.
Common Mistakes
- ✗ Setting the seat too low, which causes shoulder impingement.
- ✗ Using momentum by bouncing out of the bottom position.
💡 Professor Splits Says:
Progressive overload is the engine of muscle growth. Track your weights and aim to add small increments weekly. For Machine Shoulder Press, this means gradually increasing load, volume (sets × reps), or decreasing rest periods over time.
Exercise Alternatives
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Where This Exercise Fits
FAQ
How many sets of Machine Shoulder Press should I do?
3–4 sets of 10–15 reps is a solid starting point. Adjust based on your training frequency and overall weekly volume for shoulders. Beginners should start with the lower end; advanced trainees can push toward the upper range.
What muscles does Machine Shoulder Press target?
Machine Shoulder Press primarily targets the Shoulders. Secondary muscles include Triceps, Upper Back.
Is Machine Shoulder Press good for beginners?
Machine Shoulder Press is beginner-friendly. Focus on technique with lighter loads before adding weight.
How much rest between sets?
For Machine Shoulder Press, 90 sec of rest between sets is recommended. Compound exercises require more recovery — longer rests (2–3 min) allow better performance on the next set.