How To Do Machine Shoulder press: A Step-By-Step Guide for Strong Shoulders

When it comes to strength training, shoulders often don’t receive as much attention as abs, biceps or chest. Yet, strengthening your shoulders contributes to a balanced physique and boosts your functional strength. Robust shoulders enhance your overall lifting abilities, stabilise your upper body and protect against injuries that can occur from other workouts.

This is where the shoulder press machine comes into play. This equipment is essential for anyone looking to enhance muscle definition and upper body strength. With its user-friendly design and powerful impact, this machine allows you to push your limits safely and efficiently.

In this article, we’ll discuss how to do machine shoulder press exercises and why they should be a staple in your fitness regimen.


How does a shoulder press machine work?

The shoulder press machine targets the deltoids through a seated overhead press. Unlike free weights, it operates with fixed resistance and directs your movement along a preset path.

You sit upright and push handles or a bar upwards, connected to a weight stack via pulleys and cables. The resistance level can be easily adjusted by changing the position of a pin in the weight stack or by adding or removing plates.


How to do shoulder press machine workouts

When executed correctly, shoulder press machine exercises can push your limits and lead to a more resilient physique.

Learn how to use a shoulder press machine by following these steps:

  • Hop onto the seat and adjust it to your height. The bars should align with your shoulders. Sit back comfortably against the pad and place your feet flat on the floor. Keep your knees bent at a right angle, roughly shoulder-width apart. This setup ensures proper posture and stability.
  • Hold the bars in front of you with a firm overhand grip. Then, push the weight upwards and above your head, following the machine’s fixed movement pattern. Pause briefly at the top of the motion, but be sure not to lock your elbows.
  • Lower the weight slowly, maintaining tension at the bottom before starting the next repetition. Don’t let the weight rest completely at the bottom to keep the muscles engaged.
  • Perform the desired number of repetitions. Typically, aiming for 3 to 4 sets of 8 to 12 reps is effective for building strength and muscle.

The benefits of shoulder press machine exercises

Here are five shoulder press machine benefits that make it a valuable addition to your gym setup:

  1. Build muscle mass

The shoulder press machine focuses muscle stimulation directly on the anterior (front) and medial (side) deltoids. Well-developed deltoids contribute to a broader, more muscular upper body appearance.

This direct stimulation effectively breaks down muscle fibres, and as these fibres repair, they grow back stronger and larger. Regular use of this machine can both shoulder strength and definition in no time.

  1. Follow a fixed motion path

The shoulder press machine follows a fixed trajectory, making it easier to isolate and strengthen the shoulder muscles. This focused approach minimises the involvement of auxiliary muscle groups, which often share the load in more complex exercises.

  1. Maintain constant shoulder tension

When using dumbbells for seated shoulder presses, many people mistakenly complete the movement with the dumbbells above their thighs at the peak. This shift in position redirects tension from the shoulders to the traps and upper back.

The shoulder press machine addresses this issue by ensuring continuous tension on the deltoid muscles throughout the entire range of motion. This fully activates the target muscles, enhancing the impact of the exercise.

  1. Lower the risk of injury

Performing overhead presses with dumbbells and barbells demands precise form. Without proper technique, there’s a high risk of injury. In contrast, the shoulder press machine offers enhanced stability and safety by guiding you along a predetermined movement path.

  1. Lead to bigger guns

While the machine shoulder press mainly targets the shoulder muscles, it also helps enlarge and strengthen the biceps and triceps. This makes it an ideal low-intensity finisher for your arm workout.

Is the shoulder press machine good for beginners?

If you’re just starting your fitness journey, learning how to do a shoulder press machine workout lets you master proper form and technique without the risk of injury. Its fixed motion path creates a safe and controlled environment, allowing you to focus on each repetition without the additional challenge of balancing weights.

Additionally, the adjustable resistance allows beginners to start with lighter weights and gradually increase the load as their strength and confidence grow.

For advanced lifters, the machine encourages maintaining a full range of motion with correct form. It reduces the temptation to cheat the movement, a common issue when using free weights. This ensures that each rep is executed with precision, enhancing the benefits of every movement.

For optimal results and safety, consider consulting a fitness professional to ensure that the shoulder press machine is used correctly according to your specific fitness needs and health conditions.




Related Posts

July 11th, 2024

Avoiding Common Weightlifting Injuries

Weightlifting is a fantastic way to build strength, improve muscle tone, and boost overall fitness. However, like any physical activity, it comes with its risks. Injuries are not uncommon in the world of weightlifting, but the good news is that many...

July 5th, 2024

Transform your Pilates practice: Top Cadillac, Chair & Barrel exercises

Pilates is renowned for its ability to enhance flexibility, strength and overall body awareness. The versatility of equipment can significantly amplify these benefits, making your workouts more dynamic and effective. This month, we’re highlighting...

July 1st, 2024

Where are they now? How two ballet dancers transformed their performance & recovery with Pilates

Six months ago, we explored the inspiring stories of two talented ballet dancers from The National Ballet of Canada, Genevieve Penn Nabity and Matthieu Pagès, who embraced Pilates as a vital component of their performance enhancement and recovery...

June 25th, 2024

How to ensure your guests have an enjoyable in-room wellbeing experience

In a post-pandemic world, the average hotel and gym guest profile has changed. People want a more bespoke experience, more control and minimal disruption. How can you incorporate this into your offer? Fitness products and brands travel with their...

June 18th, 2024

How To Do Machine Shoulder press: A Step-By-Step Guide for Strong Shoulders

When it comes to strength training, shoulders often don’t receive as much attention as abs, biceps or chest. Yet, strengthening your shoulders contributes to a balanced physique and boosts your functional strength. Robust shoulders enhance your...

June 11th, 2024

Ask the Expert: What makes STOTT PILATES® effective for rehab and injury prevention?

Q:Why do you think STOTT PILATES® is effective for injury prevention and rehab? A:You have probably heard this phrase many times before: ‘The best medicine is exercise.’ When we review the work of academic journals worldwide regarding how...

June 4th, 2024

Top quality design features to consider when choosing your cardio console

Buying cardio equipment is a lot like buying a car. It's a major purchase most people make only once every several years. The market changes a lot between buys. And with sales of home fitness equipment up by triple-digit percentages since the...

May 28th, 2024

Understanding the Basics of Rowing

The use of rowing machines at health clubs has consistently increased over the last decade largely because they provide a great high-intensity, low-impact workout. It’s important to ensure that form and technique are correct to get the most out of...

May 21st, 2024

The 5 Best Home Gym Ideas

Staying healthy now is more important than ever before. Due to COVID-19 people started to workout at home, because they needed to. What was born from hardship, became a habit for many and they actually started to like it. And although the benefits...

May 14th, 2024

How To Build The Perfect Home Gym

Even if you’re already a member of a health club, a home gym offers the perfect complement to your training routine. Having fitness equipment in your home is a great way to keep your health top of mind. However, building a home gym can be...