Shoulders
Shoulder Press, on Machine
A controlled, stable variation for building powerful deltoids and improving overhead strength with minimum risk.
How to perform.
Follow the sequence — setup is half the lift.
Adjust the seat height so the handles are level with your shoulders or slightly above.
Sit with your back and head firmly against the pad and place your feet flat on the floor for stability.
Grip the handles with a full overhand grip and ensure your elbows are tucked slightly forward rather than flared out.
Press the handles upward in a smooth movement until your arms are nearly straight without locking the elbows.
Pause for a moment at the top of the movement to maximize muscle contraction.
Lower the weight slowly back to the starting position until you feel a light stretch in the shoulders.
Maintain a neutral spine throughout the entire set by avoiding excess arching in the lower back.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to move heavier weight
- Locking out the elbows aggressively at the top of the rep
- Allowing the weight plates to crash together between repetitions
- Setting the seat too low which places undue stress on the rotator cuff
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.