Seated Shoulder Press Machine
The seated shoulder press machine is a guided overhead pressing exercise targeting the deltoids. The machine provides a fixed movement path, making it accessible for beginners and ideal for isolating shoulder pressing strength with reduced stabilization demands.
How to do it
- Adjust the seat height on the shoulder press machine so the handles are at shoulder level.
- Sit with your back firmly against the pad and grasp the handles with an overhand grip.
- Press the handles upward until your arms are fully extended overhead.
- Pause briefly at the top, then slowly lower the handles back to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your back firmly against the pad.
- Grip the handles securely at shoulder height.
- Exhale as you press upward smoothly.
- Lower the weight with control without dropping it.
Breathing: Exhale as you press the handles upward, and inhale as you slowly return to the starting position.
Common mistakes
- Arching your lower back away from the pad, which places unnecessary stress on the spine.
- Locking your elbows sharply at the top, which takes tension off the target muscles.
- Choosing a weight that is too heavy, leading to jerky or rushed repetitions.
Muscles worked
Primary: delts. Secondary: traps, triceps.
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 easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder discomfort, ease off and choose a gentler option.
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
Should I touch the weights down between reps?
It is best to keep a slight tension on the muscles by stopping just short of the weight stack touching down, unless you need a brief pause to reset.
What if I feel this in my triceps more than my shoulders?
Make sure your grip width is comfortable and focus on driving the movement using your shoulder muscles rather than just pushing with your arms.
How often can I use the seated shoulder press machine?
Most beginners do well including overhead pressing movements 2 times per week with at least one rest day between sessions.