Shoulder Press Machine

How to Perform the Shoulder Press Machine

Adjust the seat height so the handles start at approximately shoulder height when seated.
Sit with your back firmly against the pad, feet flat on the floor, and grasp the handles.
Brace your core and retract your shoulder blades against the pad.
Press the handles upward by extending your arms overhead in a controlled manner.
Extend fully without aggressively locking out the elbows at the top.
Slowly lower the handles back to the starting position, stopping when your hands are at shoulder height or slightly below.
Repeat for the desired number of repetitions, keeping your back against the pad throughout.

Arching the lower back away from the pad

Keep your back flat against the pad and core braced; if you need to arch, the weight is too heavy.

Setting the seat too low so the starting position is below the shoulders

Adjust the seat so the handles start at shoulder height to avoid excessive stress on the shoulder joints.

Pressing unevenly with one arm dominant

Focus on pressing equally with both arms and pay attention to any asymmetry that may indicate a strength imbalance.

●Experiment with different grip options (wide, narrow, neutral) if your machine offers them to vary the stimulus.
●Keep your head in a neutral position looking straight ahead, not craning your neck forward.
●Use this machine for high-rep burnout sets at the end of a shoulder workout for maximum pump.

Strength

4-5 sets of 3-5 reps at 80-90% 1RM

Hypertrophy

3-4 sets of 8-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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