Exercise library

MACHINE / DUMBBELL · BEGINNER

Machine Shoulder Press

Shoulders

CONTROLLED RANGE
01

Setup

  1. Set the seat so handles begin near ear level.
  2. Keep feet planted and ribs stacked over the pelvis.
02

Execution

  1. Press upward without shrugging.
  2. Return until elbows reach a comfortable bottom position.
03

Feel and control

  • Ribs down
  • Press tall
  • Shoulders away from ears
04

Avoid

  • Overarching the back
  • Dropping too deep
  • Shrugging
BREATHING

Exhale on the press; inhale on the descent.

TEMPO

2 seconds press, 3 seconds lower

SAFETY

Use a neutral-grip option if it feels better for the shoulders.