Machine Shoulder Press


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Machine Shoulder Press

This Shoulder Exercise Targets your Trapezius and Deltoid Muscles from a Weight Machine, which may be Preferred by Beginners

Welcome to our Machine Shoulder Press Exercise Instruction Guide!

On this page you’ll learn how to do this shoulders exercise using the correct technique. Below you’ll find pictures, exercise instructions, and tips on how to get the most out of this and other Shoulder Exercises so you can immediately add to your next Shoulder Workout Routine and other Weight Training Routines.

Have you seen our Best Shoulder Exercises page yet? See if this deltoid and trapezius exercise made the list!

Exercise Summary

Exercise Name: Machine Shoulder Press
Main Muscle: Deltoid
Secondary Muscle(s): Trapezius, Chest, Triceps
Exercise Type: Compound, Push
Equipment Required: Machine

Exercise Description and Instruction:

This shoulders exercise is a version of the Military Press done on a weight machine to ensure proper range of motion. The Machine Shoulder Press may be preferred by beginners, but free weight variations will ultimately be more beneficial. See some of these variations below.

  • Arnold Press
  • Dumbbell Shoulder Press
  • Standing Overhead Press

To Perform This Exercise:

  1. Sit at the machine, adjust the seat so the handles are level with your shoulders as you are sitting upright, and choose an appropriate amount of weight.
  2. To begin the lift, exhale and push the handles upwards until your arms are fully extended.
  3. Inhale and slowly lower the weight back to the starting position.
  4. Pause for a moment, then repeat for the recommended amount of repetitions.


  1. Be sure to maintain good posture even though you are seated and keep your back straight.
  2. Complete the exercise in a slow and controlled manner. Use a very light amount of weight until you are comfortable with the lift.
  3. Do not lock your elbows at the top of the lift.
  4. Focus on keeping your back straight and squeezing your traps as you extend your arms.

Now that you’ve seen the Machine Shoulder Press, check out all of our different Shoulder Exercises. Or, view some of our most popular shoulder exercises and other related pages below.


Most Popular Deltoid and Trapezius Exercises:

Check out some of our other popular Shoulder Exercises and Variations:

  • Iron Cross Exercise 
  • Dumbbell Shoulder Press 
  • Dumbbell Lateral Raise
  • Barbell Shrugs and Dumbbell Shrug
  • Barbell Upright Row and Cable Upright Row  


Final Related Pages

  • Best Shoulder Exercises 
  • Back Exercises and Best Back Exercises
  • Weight Training Exercises Main Page
  • Muscle Building Workouts and Strength Training Exercises
  • Fat Loss Workouts and Fat Burning Exercises

You’ve seen the Shoulder Exercises. Check out our Workout Routines!
Start at our Home Page.

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