Machine Shoulder Presses


  • Begin the movement by sitting on the machine and aligning the seat if possible to align the handles with your upper chest.
  • Grasp the bar or handles so they are shoulder or slightly higher level to you. Your palms are facing out. Be sure to keep your back straight.
  • Press the bar or weight straight up. Be sure not to lock your elbows at the top.
  • Hold for 1-2 seconds then lower slowly for to the starting position.


  • Every gym has a machine press. There are many different variations by many different companies.. yet they all basically do the same thing. Use a controlled range of motion.
Primary muscles Anterior delts
Secondary muscles Triceps Lateral delts