Machine Shoulder Press
Vertical machine press for shoulders, with a guided path.
- Primary muscleShoulders
- Also worksTriceps
- EquipmentMachine
- TypeCompound
- MovementVertical push
- LevelBeginner
- Shoulders
- Triceps
- Machine
How to do the Machine Shoulder Press
4 steps, in the order you do them.
- Adjust the seat so the handles are at shoulder height and press your back firmly against the pad.
- Grab the handles with your elbows below your wrists.
- Press up until your elbows are almost straight, without locking them.
- Lower with control to shoulder height.
Muscles worked
Common Machine Shoulder Press mistakes
What goes wrong most often when you do the Machine Shoulder Press, and how to fix it.
The seat is low and the handles start above your shoulders.
Adjust the seat so the handles are at shoulder height at the start.
Your back peels off the pad and arches to push.
Keep your back and head against the backrest for the whole set.
Your elbows sit behind your hands and push backward.
Grab the handles with your elbows under your wrists so you press in a straight line.
Alternatives to the Machine Shoulder Press
They work the shoulders with other equipment, including options for training at home.
Sets and reps
This is how Mobbe routines program it. It appears in 3 of the 36 routines.
- Beginners2 × 10–15
- Experienced3 × 8–12
- Rest1:30 to 2:00
| Routine | Level | Sets × reps | Rest |
|---|---|---|---|
| Back to the Gym 3 Days | Beginner | 2 × 10–15 | 1:30 |
| Intermediate PPL 6 Days | Intermediate | 3 × 8–12 | 2:00 |
| PPL 6 days high volume | Advanced | 4 × 8–12 | 2:00 |
Rest between sets, in minutes.
Log every set and watch your numbers climb.
Mobbe saves every set, shows you your record and builds your full routine. Your first routine is free, with no limits.
Routines that include the Machine Shoulder Press
- Back to the Gym 3 Days3 days · 45 min · BeginnerSee routine →
- Intermediate PPL 6 Days6 days · 70 min · IntermediateSee routine →
- PPL 6 days high volume6 days · 85 min · AdvancedSee routine →
More shoulders exercises
Barbell Push PressShoulders · Barbell and rack
Arnold PressShoulders · Dumbbells and bench
Handstand Push UpShoulders · Bodyweight
Barbell Shoulder PressShoulders · Barbell
Frequently asked questions
What muscles does the Machine Shoulder Press work?
The Machine Shoulder Press works mainly the shoulders. It also works the triceps.
How many sets and reps should I do?
In Mobbe routines, beginners do 2 sets of 10 to 15 reps with a minute and a half of rest. With more experience, 3 sets of 8 to 12 reps with 2 minutes of rest.
Which routines include the Machine Shoulder Press?
It appears in 3 of the 36 Mobbe routines, such as Back to the Gym 3 Days, Intermediate PPL 6 Days, and PPL 6 days high volume.