Shoulder Press, on Multi Press

A compound pressing movement on a multi-press machine that mimics free barbell shoulder pressing with guided movement, suitable for all experience levels.

Instructions

1. Adjust the machine to your height so that the bar is at chest height when seated.
2. Sit on the machine with your back firmly against the backrest and your feet flat on the floor or footrest.
3. Grip the bar with a shoulder-wide grip, palms facing forward, at chest height. This is your starting position.
4. Press the bar upward and slightly forward, extending your arms while maintaining control.
5. Avoid stretching your arms completely at the top; maintain slight tension in the shoulders.
6. Lower the bar back down to chest height in a controlled manner.
7. Repeat for the recommended amount of repetitions.

Tips

• The exercise is basically the same as with a free barbell, with the advantage of a guided path.
• Use a weight that allows 6-10 repetitions for strength development, or 10-12 for hypertrophy.
• Keep your core tight and back pressed against the pad throughout the movement.
• The multi-press machine provides stability while still engaging stabilizer muscles effectively.
• This is an excellent variation for building shoulder pressing strength with reduced injury risk compared to free weights.