Machine Shoulder Press

The machine shoulder press is a guided vertical push that builds strength in your front delts, with support from your triceps and side delts. Because the machine fixes the path, it is a good starting point for learning to press overhead safely.

Sit so the handles sit about chest to shoulder height. Plant your feet flat on the floor, keep your chest up, and press your low back firmly into the pad. Grip the handles with your palms facing forward or neutral, depending on the machine, and set your head and upper back against the support.

Brace your core, then press the handles straight up until your elbows are nearly straight but not fully locked out. Pause briefly, then lower the handles under control back to the starting position. Keep your back against the pad throughout the set.

Breathe out as you press up and breathe in as you lower down. If the weight feels heavy at the bottom, use a lighter stack and focus on a full range of motion. To make it harder, slow the lowering phase by a couple of seconds or add a brief pause at the bottom before pressing.

Fault: Locking the elbows hard at the top. Fix: Press to near-lockout, then reverse direction while your elbows still have a slight bend so your muscles stay loaded.

Fault: Letting the lower back arch off the pad. Fix: Keep your low back against the pad by bracing your core, keeping your feet flat, and keeping your ribs stacked over your hips throughout the rep.

Fault: Bouncing out of the bottom position. Fix: Control the weight down, pause lightly at the bottom, and then press without using momentum.