The machine shoulder press is an overhead press on a fixed path: you can push close to failure without a spotter or the risk of dropping the weight.
1Starting position2End position
Setup
Set the seat so the handles sit at shoulder height or a bit below at the bottom. Sit with your back against the pad, feet on the floor. Grab the handles with your elbows under your hands.
Execution
Sit down, grab the handles at shoulder height, elbows bent — starting position.
Exhale and press the handles up until your arms are fully extended, squeezing at the top.
Inhale and lower them back down slowly.
Common mistakes
Seat too low — the press starts behind your ears, which is rough on the shoulder; handles at shoulder height.
Lifting your hips and arching — back on the pad the whole set.
Slamming into lockout — straighten your arms smoothly.
Short reps at the top — bring the handles down to shoulder level.
Not sure about your form? Send me a video of a set — I'll take a look and tell you what to fix first.
