Machine Overhead Press
The Machine Overhead Press is a machine-based compound exercise that strengthens the shoulders and triceps through a guided vertical pushing movement. It is an excellent choice for building upper body mass and pressing strength while minimizing the need for balance and stability.
Because the machine stabilizes the weight for you, our AI focuses intensely on your intensity metrics (RPE and weight lifted) to drive progressive overload without the risk of stability failure. By integrating your daily recovery data—such as HRV and sleep quality—the app can determine whether to push for a heavier load or focus on volume, optimizing shoulder hypertrophy while protecting the joint from overuse injuries common with overhead pressing.
Form Cues
- Set the seat height so handles align roughly with your chin or shoulders
- Keep your back pressed firmly against the pad throughout the set
- Exhale as you drive the handles upward toward the ceiling
- Lower the weight slowly with control, taking 2-3 seconds on the descent
- Keep your wrists stacked directly over your elbows
- Don't arch your lower back away from the seat pad
- Don't lock your elbows aggressively at the top of the movement
- Don't let your head jut forward as you press up
- Don't drop the weight stack down uncontrolled
- Don't flare your elbows out excessively wide
Common Mistakes
- Excessive arching of the lower back
- Setting the seat too low or high
- Using momentum to launch the weight
- Shortening the range of motion
- Lifting the head off the pad
Muscles Worked
This exercise primarily targets the anterior deltoids (front shoulders), providing the foundational strength needed for vertical pushing movements. It also heavily recruits the triceps brachii to extend the elbows and engages the lateral deltoids to assist in stabilizing the shoulder joint during the press.
Primary
Secondary
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