Introduction
The Machine Shoulder Press exercise targets the shoulder muscles, particularly the deltoids, to build strength and definition. It's beneficial for improving shoulder stability and overall upper body strength. This exercise is effective in achieving these goals due to its controlled movement and reduced risk of injury compared to free-weight alternatives.
Muscles Worked
- Primary: Deltoids (Anterior, Medial, Posterior)
- Secondary: Triceps, Rotator Cuff Muscles (Supraspinatus, Infraspinatus, Teres Minor), Serratus Anterior, Trapezius
How to Do It (Step-by-Step)
- Stand upright with a dumbbell in each hand, palms facing forward and bent elbows at shoulder level. Feet should be shoulder-width apart.
- Press the weights directly above your head until your arms are fully extended, keeping them slightly wider than shoulder-width apart.
- Keep your core tight, back straight, and keep a slight bend in your elbow throughout the movement. Avoid locking out your elbows at the top of the press.
Tip: Inhale as you lower the weights and exhale as you press them up to maintain proper breathing technique.
Rep & Rest Guidelines
- Strength: 4–6 reps, 2–3 min rest
- Hypertrophy: 8–12 reps, 60–90 sec rest
- Endurance: 12–20 reps, 30–60 sec rest
For optimal progression in your workouts, consider using Auto Progression.
Ensure the right amount of rest between sets with a reliable Rest Timer.
Form Tips
- Maintain a standing upright posture with feet hip-width apart, keeping your core engaged.
- Position the dumbbells at shoulder height with elbows bent at about 90 degrees and palms facing forward.
- Press the dumbbells straight up above your head, keeping them close together throughout the movement, then lower slowly back to starting position.
When to Use It
- Building shoulder strength for swimming or tennis
- Enhancing military press techniques in weightlifting
- Sculpting shoulder muscles for cosmetic purposes (bodybuilding)
To keep track of your workout history and progress, visit Workout History
The primary muscle groups targeted during a machine shoulder press are the deltoids, particularly the anterior and medial heads.
For muscle growth, aim for 3-4 sets of 8-12 repetitions. For muscular endurance, consider 2-3 sets of 15 or more repetitions.
Start with a weight that allows you to comfortably complete your desired number of reps while still challenging your muscles.
Yes, but keep in mind that high-intensity interval training (HIIT) involves short rest periods between sets. Ensure you have enough energy for explosive movements and safety during quick transitions.
Sit with your back flat against the pad, grip the handles at shoulder width, push upwards until your arms are fully extended, then slowly lower the weights while keeping tension on the muscles.
