Neutral grip or pronated grip?

Use the grip that keeps shoulders comfortable and wrists stacked. Neutral often feels friendlier on the shoulders; pronated can emphasize front delt loading slightly more.

How should I set the seat each session?

Record the seat number and replicate it. Confirm that the handles start near mid-to-upper chest and that your forearms are vertical at the bottom position before loading up.

Is this enough shoulder work on its own?

It can be, especially for beginners. For fuller development, combine it with lateral raises and, when ready, include free-weight pressing variations in later cycles.

How often should I train this?

Two to three times per week fits most programs. Adjust volume and load to your recovery and pair with accessory delt work for balanced progress.

Machine Shoulder Press

Overview

Target Muscle Groups:: Shoulders, triceps.
Equipment:: Machine.
Difficulty:: Beginner.

General Information

Machine Shoulder Press is a compound exercise that primarily targets the shoulders and also engages the triceps. It is a beginner-level movement with a guided path that simplifies setup and helps maintain consistent mechanics across sets.

Selectorized or plate-loaded machines provide stable pressing with easily adjustable loading. This makes it a reliable choice for hypertrophy, warm-up sets before free-weight presses, or training around minor balance limitations.

Adjust the seat so the handles start near mid-to-upper chest and your forearms are vertical at the bottom. Neutral- or pronated-grip options allow emphasis adjustments while keeping shoulders comfortable and controlled.

Instructions

Set the seat so the handles align around mid-to-upper chest with forearms vertical at the bottom position.
Grip handles with neutral wrists, pull shoulder blades down, and set feet flat with light tension through your midline and glutes.
Press up smoothly until elbows are nearly straight without shrugging or hyperextending the back against the pad.
Lower with control to a consistent depth just above the shoulder line, keeping elbows slightly forward and tension on the delts throughout.
Maintain a steady tempo and avoid bouncing off the stops. Re-set your brace between reps as needed for stability.

Common Mistakes

Seat too high or low

Set the seat so handles line up around mid-to-upper chest with vertical forearms at the bottom.

Shrugging through the press

Keep shoulders down and away from ears to bias the delts and avoid neck tension.

Bouncing the stack or stoppers

Control the eccentric and avoid letting the load crash at the bottom of the range.

Overextending the lower back

Stay tall against the pad with ribs softly down; do not arch to finish reps.

Too narrow or wide grip

Choose a handle width that keeps wrists neutral and elbows tracking slightly forward at the bottom.

Injuries

Machine Shoulder Press is a low risk exercise when performed with proper technique.

Most issues arise from poor seat height, shrugging, or bouncing the weight. Set the machine to align joints, keep shoulders down, and move with control to limit irritation and maintain target tension.

If discomfort appears, reduce load, shorten range slightly, or switch to a neutral grip. Pause briefly near the bottom to reinforce control and consistent scapular position.

Alternative Exercises

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Frequently Asked Questions

Q: Neutral grip or pronated grip?: Use the grip that keeps shoulders comfortable and wrists stacked. Neutral often feels friendlier on the shoulders; pronated can emphasize front delt loading slightly more.
Q: How should I set the seat each session?: Record the seat number and replicate it. Confirm that the handles start near mid-to-upper chest and that your forearms are vertical at the bottom position before loading up.
Q: Is this enough shoulder work on its own?: It can be, especially for beginners. For fuller development, combine it with lateral raises and, when ready, include free-weight pressing variations in later cycles.
Q: How often should I train this?: Two to three times per week fits most programs. Adjust volume and load to your recovery and pair with accessory delt work for balanced progress.

Overview

Target Muscle Groups:: Shoulders, triceps.
Equipment:: Machine.
Difficulty:: Beginner.