Shoulder Press Machine

beginner · push_vertical

Setup

Set the seat height so the handles sit at shoulder level when you sit tall; the backrest on a shoulder press machine is nearly vertical, so you stay upright rather than leaning back. Sit in with your lower back and hips against the backrest, grip the handles and put the pin in a light plate to feel the range first.

Execution

Sit tall, keeping your lower back and hips against the backrest for the whole set.
Exhale and press the handles straight overhead until your arms are nearly straight, without locking the elbows out hard.
Hold for a beat at the top, without arching the lower back off the pad to press higher.
Inhale and lower the handles back to shoulder height under control, without letting the stack drop hard.
If you run out of strength mid-set, stop with your arms nearly straight, ease the handles back down to shoulder height before letting go, instead of forcing the last rep.

Breathing

Exhale as you press up, inhale as you lower. Do not hold your breath to move a heavier weight; if you have high blood pressure, heart disease, a hernia or you are pregnant, never hold it at all, lighten the load and exhale on the press.

Quick cues

Keep the lower back against the pad.
Press straight up, don't lean back.
Don't lock the elbows out at the top.
Lower slowly back to shoulder height.

Common faults

Fault: Arching the lower back off the pad to press a heavier weight
Fix: Drop one weight increment and keep the hips and lower back pinned to the backrest for the whole set.
Fault: Locking the elbows out hard and loading the joint at the top
Fix: Stop just short of a hard lockout, then start lowering.
Fault: Only pressing through the top half of the range
Fix: Lower the handles all the way back to shoulder height before pressing again each rep.
Fault: Letting the stack drop hard at the bottom
Fix: Lower over 2-3 seconds and ease into shoulder height.

Equipment

machine

Muscle groups

shoulders, arms