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How to do the Machine Shoulder Press

The Machine Shoulder Press is a compound machine exercise that mainly works your front shoulders, with help from your triceps. Focus on three things: press smoothly overhead; keep back against the pad; lower until handles reach shoulders.

Front shouldersTricepsMachine

Setup

  1. 1Seat so handles start at shoulder height

Three cues

  1. 1Press smoothly overhead
  2. 2Keep back against the pad
  3. 3Lower until handles reach shoulders

Most common mistake

Seat too low

Handles should start at shoulders

In Hindi · हिन्दी में

  1. 1आराम से सिर के ऊपर दबाएँ
  2. 2पीठ पैड से टिकाए रखें
  3. 3हैंडल कंधों तक उतारें

आम गलती: सीट बहुत नीची हो तो, हैंडल कंधों से शुरू होने चाहिए

Alternatives to the Machine Shoulder Press

Same movement, different equipment — for when the machine is taken or something doesn’t feel right.

Hear these cues between sets.

Gymie tells you the weight for your next Machine Shoulder Press set and says the cue that matters — in English or हिन्दी.

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General guidance, not medical advice. Stop if you feel sharp pain and see a professional.