Machine Shoulder Press

Seated in the press machine, driving the handles to lockout along a fixed path.

Shoulders Leverage machine

How to do it

Setup

Seated, back on the pad, handles at shoulder height.

Steps

Drive the handles to lockout.
Keep the shoulders down as the arms rise.
Return to the shoulder line under control.

Common mistakes

Shrugging into every rep: blades down first. Back arching: pad contact. Handles set too low: start at the shoulders, not the ears.

Breathing

Exhale pressing, inhale returning.

Guides

Free Weights vs Machines: Which Is Better for Muscle and Strength?

For muscle, the studies find no winner; for strength, each builds most on the equipment you train with. What the research shows, where each one helps, and how our programs mix them.

September 29, 2026 · 6 min read