Machine Shoulder Press
Build strong shoulders with the Lever Seated Shoulder Press! A safe, effective way to target your deltoids.
The Machine Shoulder Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders and traps. You'll need: chest press machine and shoulder press machine.
Required Equipment
Machine Shoulder Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Front Shoulder (anterior deltoid); Upper Traps (trapezius, upper fibers)
Machine Shoulder Press Variations and Alternatives
How to do the Machine Shoulder Press
Adjust the seat: Adjust the seat of the machine so that the handles are at shoulder level when you are seated.
Sit down: Sit down on the machine's seat with your back flat against the pad.
Grasp the handles: Grasp the handles with a grip that's comfortable and wide enough to allow a 90-degree angle at your elbows.
Position your feet: Plant your feet firmly on the ground to maintain stability.
Perform the lift: Exhale and push the handles upward in a smooth motion until your arms are almost fully extended, being careful not to lock out your elbows.
Lower the handles: Inhale and slowly lower the handles back down to the starting position, maintaining control throughout the movement.
Repeat: Perform the desired number of repetitions while maintaining good form and without jerking motions.
Note: It's important to choose a weight that allows you to complete the exercise with proper form. Adjust the weight according to your fitness level and strength.
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Machine Shoulder Press FAQs
What muscles does the Machine Shoulder Press work?
The Machine Shoulder Press mainly works the chest and triceps, with help from the shoulders and traps. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Machine Shoulder Press?
Chest press machine and shoulder press machine.
Is the Machine Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Machine Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Machine Shoulder Press variations and alternatives?
Similar exercises include the Cable Seated Front Press, EZ-Bar Seated Close-Grip Shoulder Press, Lever Assisted Tricep Pushdown and Lever Decline Chest Press.
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