SEQD EXERCISE GUIDE
How to do the
Machine Shoulder Press.
Machine Shoulder Press is a strength-training movement for front and side delts, triceps.
MUSCLESFront and side delts, triceps
EQUIPMENTShoulder press machine
TRACKSets · reps · load
LEARN → LOG → PROGRESS
FORMRepeatable
LOGRecord it
NEXT TIMECompare it
HOW TO
Machine Shoulder Press technique.
Use a load and range you can control consistently.
- Adjust the seat so the handles start around shoulder height and your back is supported.
- Take a comfortable grip and keep the forearms roughly under the handles.
- Press upward through a controlled path.
- Finish with the arms extended without aggressively shrugging.
- Lower to a comfortable depth while keeping the shoulders controlled.
WATCH THE MOVEMENT
See it in motion.
A short SEQD demonstration to pair with the technique cues above.
MUSCLES WORKED
Front and side delts, triceps.
Muscle contribution changes with setup, range, load and individual technique.
COMMON MISTAKES
Keep the rep consistent.
- Setting the seat too low or high
- Flaring the ribs and arching excessively
- Bouncing out of the bottom
- Letting the shoulders shrug hard at the top
PROGRESSION
Make the next session comparable.
Keep your setup and range similar, log your working sets, reps and load, then use the previous session as your reference.
See SEQD progressive overload tracking →ALTERNATIVES
Other options.
- Dumbbell Shoulder Press
- Overhead Press
- Incline Dumbbell Press
Don’t just learn it. Track it.
SEQD keeps your previous performance ready for the next workout.
General exercise education, not individual medical advice. Stop if an exercise causes pain.