Shoulder Press (Machine)

A vertical pressing exercise performed on a machine that targets the shoulder muscles and triceps through overhead movement, building pressing strength.

Instructions

1. Sit in the machine with your back firmly against the backrest and feet on the floor.
2. Grasp the handles at shoulder height with your elbows bent.
3. Position your hands slightly wider than shoulder-width with palms facing forward.
4. Maintain an upright posture throughout the movement.
5. Press the handles upward and forward by extending your arms overhead.
6. Continue pressing until your arms are nearly fully extended with a slight bend.
7. Pause briefly at the top, feeling the shoulder muscles contract.
8. Lower the handles slowly and under control back to the starting position.
9. Repeat for the prescribed number of repetitions.

Tips

• Keep your back flat against the backrest for stability and proper form.
• Avoid arching your lower back excessively; maintain a neutral spine.
• Focus on pressing with your shoulders rather than using arm strength.
• Maintain a controlled tempo on both the pressing and lowering phases.
• Do not fully lock out your elbows at the top of the movement.
• Ensure equal strength development by moving both handles smoothly and symmetrically.