Machine shoulder press

A controlled strength exercise for shoulders and triceps. Learn the setup with light resistance before increasing the load.

By DailyHomeFit team · Written guide · Animation not yet available

Step-by-step instructions

1. Ask staff to set the seat so the handles start around shoulder height. Select light resistance and keep the back supported.
2. Press upward through a comfortable range while keeping the ribs settled.
3. Return slowly without letting the elbows drop into a painful position.

Muscles involved

Shoulders and triceps.

Common mistake to avoid

Avoid arching the back or forcing a painful overhead range.

Before adding this to a session

This guide explains one exercise; it is not a complete training plan. Ask gym staff to check unfamiliar equipment and demonstrate its safety mechanisms. Begin with a load you can move steadily, breathe throughout the movement and leave recovery time between demanding sessions for the same muscles. Stop for pain or dizziness. Seek individual advice if a medical condition or injury affects your exercise.

Sources and further guidance

• Mayo Clinic: strength-training technique and demonstrations
• Healthdirect: equipment, technique and starting gradually

Related gym exercises

• Seated dumbbell shoulder press
• Dumbbell lateral raise
• Reverse fly machine
• Cable face pull

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