Shoulders exercise
Plate-Loaded Shoulder Press
Vertical press on a plate-loaded machine with independent arms.
- Primary muscleShoulders
- Also worksFront delts
- EquipmentMachine
- TypeCompound
- MovementVertical push
- LevelBeginner
- Shoulders
- Front delts
- Machine
How to do the Plate-Loaded Shoulder Press
4 steps, in the order you do them.
- Adjust the seat so the handles are at shoulder level and rest your back against the pad.
- Grab the handles with your elbows under your wrists.
- Press up until your elbows are almost extended.
- Lower with control.
Muscles worked
Common Plate-Loaded Shoulder Press mistakes
What goes wrong most often when you do the Plate-Loaded Shoulder Press, and how to fix it.
One arm pushes more than the other and the handles end up uneven.
Press both handles up together. If one side lags, train it one arm at a time.
The plates are loaded unevenly on each side.
Put the same weight on both arms of the machine before you sit down.
Your hips slide forward on the seat as you press.
Sit well back with your back supported and your feet planted, and press without moving off the seat.
Alternatives to the Plate-Loaded Shoulder Press
They work the shoulders with other equipment, including options for training at home.
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More shoulders exercises
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Loop Band Overhead PressShoulders · Resistance band
Frequently asked questions
What muscles does the Plate-Loaded Shoulder Press work?
The Plate-Loaded Shoulder Press works mainly the shoulders. It also works the front delts and the triceps.