Equipment
The seated shoulder press machine trains the overhead press, the front and side delts and triceps, on a guided path with your back supported.
Written by the GymStreak coaching teamUpdated
01
You sit upright and press handles from shoulder height to overhead. The backrest and fixed path mean you don't have to stabilise the weight, which makes it a good way to learn the pressing movement or to press safely to fatigue.
02
Set the seat so the handles start at about shoulder height. Keep your back against the pad and your core braced, press until your arms are nearly straight, then lower under control to shoulder level. Avoid arching your lower back off the pad to finish a rep.
03
Use the machine as your main shoulder press if free weights are uncomfortable, or after dumbbell presses for extra volume. Add lateral raises and rear-delt work for complete shoulders.
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