Shoulder Press - Seated (Machine)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the seat height of the machine so that the handles are at shoulder level.
   • Sit down on the machine with your back against the pad and feet flat on the floor.
2. Step 2Adjust the Machine
   • Ensure that the weight is set to a manageable level for your strength.
   • Check that the machine is properly adjusted to fit your body size.
3. Step 3Grip the Handles
   • Grab the handles with an overhand grip, keeping your hands shoulder-width apart.
   • Ensure your wrists are straight and aligned with your forearms.
4. Step 4Position Your Body
   • Sit up straight with your shoulders back and core engaged.
   • Keep your feet flat on the ground and your back pressed against the seat.
5. Step 5Press the Handles
   • Push the handles upward until your arms are fully extended, but do not lock your elbows.
   • Exhale as you press up, maintaining control of the movement.
6. Step 6Lower the Handles
   • Slowly lower the handles back to the starting position, keeping your elbows slightly bent.
   • Inhale as you lower the handles, maintaining control throughout the movement.
7. Step 7Repeat
   • Continue to press and lower the handles for the desired number of repetitions.
   • Focus on maintaining good form with each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the handles to the starting position.
   • Stand up from the machine and ensure you are stable before walking away.