Machine Shoulder Press

How to do it

1. Set the seat so the handles are at shoulder height.
2. Sit back against the pad, feet flat, and grip the handles.
3. Press straight up until your arms are almost locked.
4. Lower under control until the handles are back at shoulder height.
5. Nothing to stabilise, so this is where you can push a hard set alone.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 15 points lower, Triceps 10 points lower, Obliques 10 points lower. It needs Machines where the other uses Barbell. Compared with the Machine Chest Press, it loads Chest 95 points lower, Front delts 60 points higher, Side delts 45 points higher.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• Smith Machine Shoulder Press Smith machine
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Machine Chest Press 30% Machines
• Pec Deck Fly 10% Machines
• Front Raises 85% Dumbbells
• Cable Front Raise 85% Cable machine

Exercise illustrations and data by RepDB (repdb.co), used under licence.