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.
Because this machine stabilizes the load for you, your performance data (weight and reps) is a pure reflection of muscular output rather than balance or coordination. The AI analyzes your RPE and fatigue drop-offs to distinguish between true muscular failure and simple fatigue, auto-adjusting your next set's load to ensure you are stimulating the anterior deltoids without overtraining. Additionally, if your wearable data shows limited recovery or high shoulder strain from previous workouts, the app can intelligently regulate volume to prevent overuse injuries common in overhead pressing.
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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