Shoulder Press (Machine)
The Shoulder Press Machine is a seated resistance exercise that targets the shoulders and triceps using a fixed vertical path for maximum safety and stability. It is an excellent foundational movement for building upper body pushing strength and muscular hypertrophy in the front deltoids.
Iridium utilizes the stability of this machine to program high-intensity volume for the anterior deltoids when your 7-day history shows significant fatigue in stabilizer muscles. By removing balance constraints, the AI relies on your weight and RPE inputs to accurately calculate progressive overload ranges without the variable of technical breakdown. This ensures you hit your target volume landmarks efficiently without exceeding your systemic maximum recoverable volume.
Form Cues
- Adjust the seat so the handles align with the tops of your shoulders
- Keep your lower back pressed firmly against the pad throughout the set
- Exhale forcefully as you press the handles straight up
- Control the lowering phase for a count of two to three seconds
- Don't arch your lower back excessively to push heavier weight
- Don't lock your elbows aggressively at the top of the movement
- Don't jut your head forward away from the headrest
- Don't let the weight stack slam down between repetitions
Common Mistakes
- Setting the seat too low or high
- Reducing range of motion
- Using momentum to start the press
- Shrugging shoulders up towards ears
- Flaring elbows too wide
Muscles Worked
This exercise primarily targets the anterior deltoids, providing the vertical pushing strength necessary for overhead stability. It heavily recruits the triceps for terminal elbow extension and engages the lateral deltoids to add width to the upper body, all while the machine's fixed path minimizes the risk of injury.
Primary
Secondary
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