How to Do the Machine Shoulder Press: Form, Starting Weight, Sets
The Machine Shoulder Press is a machine exercise that mainly works your shoulder. Beginners start with 3 sets of 8–12 reps and add 5 kg once every set hits the target.
Form in 3 steps
- Adjust the seat so the handles are at shoulder height, and sit with your lower and upper back against the pad.
- Grab the handles, breathe out, and press up until your arms are almost straight.
- Breathe in and take about 2 seconds to lower until your hands are back at shoulder height.
Common mistakes
- Lower back arching off the pad: it strains your back. Brace your abs and stay against the pad.
- Locking your elbows hard at the top: your joints take the load. Stop just short of straight.
- Shrugging as you press: your traps take over. Keep your shoulders down while you press.
Starting weight for beginners
DailyFit sets your first weight from your body weight, sex and training experience. For beginners it looks like this:
| Example | Starting weight |
|---|---|
| 70 kg man, beginner | 20kg |
| 60 kg woman, beginner | 10kg |
If you can't hit the target reps with good form on the first set, go one step lighter. Machines can be labeled differently.
Sets, reps and rest by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 4 sets | 4–6 reps | 3 min |
| Build muscle | 4 sets | 6–10 reps | 2 min |
| Lose fat | 3 sets | 10–12 reps | 1 min |
| General health | 3 sets | 8–12 reps | 1 min 30 sec |
When should you add weight?
When every set reaches the top of the rep range, add 5 kg next time. If a set falls short, keep the weight. Fall short twice in a row and drop 10% to build back up. DailyFit does this math for you from your log.
Alternatives
Add the Machine Shoulder Press to today's workout?
Tell DailyFit your goal, time, equipment and any sore spots, and it builds today's workout. Ducky counts your reps out loud and the rest timer runs itself.
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FAQ
How much weight should a beginner use on the Machine Shoulder Press?
DailyFit starts beginners at about 30% of body weight (65% of that for women). That is about 20 kg for a 70 kg man and 10 kg for a 60 kg woman. If you can't hit the target reps with good form on the first set, go one step lighter.
My lower back hurts during the Machine Shoulder Press.
Drop the weight, keep your back against the pad, and brace your abs. If it still hurts, stop and see a professional.
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