Shoulders · Compound Exercise
Machine Shoulder Press
The Machine Shoulder Press is a compound exercise that primarily trains the Shoulders, with help from the Triceps. Here is how to perform it with good form, the muscles it works, and how to program it.
Compound
Machine
Beginner
Muscles worked
Shoulders — primary
Triceps — assist
How to perform the Machine Shoulder Press
1
Set up
Seat height so handles align with shoulders.
2
Execute
Press to near-lockout — protect the joints.
3
Form check
Don't shrug to push higher; let delts do the work.
How to program it
3–4 sets × 6–10 reps · 1–2 reps in reserve · 2–3 min rest
Progress by adding a rep or a little load each week, keeping the reps in reserve shown above.
Put it in a plan.
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