Machine shoulder press
Back against the pad, press without locking your elbows.
Muscles worked · Primary
Front deltsSide delts
Secondary
Triceps
Equipment
Gym
Updated: September 26, 2026
How to do it, step by step
- Adjust the seat so the handles are at shoulder height.
- Keep your back against the pad.
- Press up without locking your elbows.
- Lower slowly back to shoulder height.
Common mistakes
- Arching your back.
- Locking your elbows at the top.
- Using a badly adjusted seat.
Sets and reps for your goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Lose fat | 3 | 12–15 | 45 s |
| Build muscle | 4 | 8–12 | 90 s |
| Tone up | 3 | 10–15 | 60 s |
| Get fit | 3 | 10–12 | 60 s |
Related exercises
A plan with Machine shoulder press, built for you
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Create my free planThis guide is general information. Stop if you feel pain, dizziness or shortness of breath. Talk to a healthcare professional before starting, especially if you have an injury or a medical condition.