Shoulder Press Machine
Technique guide
Set-up
- Adjust the seat so the handles start at about shoulder height.
- Sit with your back against the pad and your feet flat.
How to do it
- Press the handles overhead until your arms are almost straight.
- Lower them under control back to shoulder height.
- Repeat without letting the weight stack touch down between reps.
Coaching cues
- Keep your back against the pad.
- Wrists straight, stacked over your elbows.
Common mistakes
- Arching the lower back away from the pad.
- Locking the elbows hard at the top.
Reviewed by Anthony Markson on 2026-11-01
This is general fitness information, not medical advice. If you have pain or an injury, see a doctor or physiotherapist before training.
Alternatives
Easier and harder versions of this movement, and the same movement with other equipment.
Same movement
- Dumbbell Shoulder PressDumbbell
- Barbell Overhead PressBarbell
- Arnold PressDumbbell
- Pike Push-UpBodyweight
- Handstand HoldBodyweight
- Resistance Band Shoulder PressBand
- Barbell Push PressBarbell
- Landmine PressBarbell
- Wall WalkBodyweight
- Push JerkBarbell
- Split JerkBarbell
- Box Pike Push-UpBox
- Strict Handstand Push-UpBodyweight
- Kipping Handstand Push-UpBodyweight
- Handstand WalkBodyweight
- Smith Machine Shoulder PressMachine
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