Seated Overhead Press
The seated overhead press machine is a shoulder exercise targeting the deltoids. The machine provides a guided range of motion and back support, making it a safe and effective option for building shoulder strength and size.
How to do it
- Sit on a shoulder press machine and adjust the seat so the handles are at shoulder height.
- Grip the handles with both hands and plant your feet flat on the floor.
- Press the handles upward until your arms are fully extended overhead.
- Pause briefly at the top, then slowly lower the handles back to shoulder height.
- Repeat for the desired number of repetitions.
Form cues
- Plant your feet flat on the floor to create a stable base.
- Keep your back firmly pressed against the backrest throughout the movement.
- Grip the handles comfortably with wrists straight.
- Press the weight upward smoothly without locking out your elbows completely.
- Lower the handles with control back down to shoulder height.
Breathing: Exhale as you press the handles upward, and inhale as you slowly lower them back to the starting position.
Common mistakes
- Arching your lower back away from the pad, which places unnecessary stress on the spine instead of targeting the shoulders.
- Using momentum or bouncing the weight, which reduces muscle engagement and control.
- Pressing the handles too far forward instead of straight up, which alters the natural movement path.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets × 10–12 reps, rest 60 s
Lose weight
3 sets × 12–15 reps, rest 45–60 s
Build muscle
3–4 sets × 8–12 reps, rest 90 s
Easier, harder & alternatives
Make it harder
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler option or consult a professional.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
How do I know if the seat is adjusted correctly?
Adjust the seat height so that the handles align roughly with your mid-shoulder level when your arms are bent at the bottom of the movement.
What should I do if I feel discomfort in my shoulders?
Stop the exercise immediately, lower the weight, or check your seat height and grip width to ensure a natural range of motion.
How many times a week should I do this exercise?
Once or twice a week is typically enough for most beginners, allowing adequate rest between shoulder workouts.