Shoulders · Beginner

Machine Shoulder Press

Front Delts · also Triceps

Equipment: Shoulder Press Machine

How to do it

• Set the seat so the handles start at or just above shoulder height
• Sit with your back on the pad and your feet planted
• Grip the handles, wrists straight, elbows slightly forward
• Press overhead until your arms are straight but not locked
• Pull the handles back down slowly to shoulder height

Common mistake

✕ ARCHING OFF THE BACKREST → ✓ RIBS DOWN, BACK ON THE PAD

Starting point: 3 sets × 8–12 reps, 90s rest.

In the app: rotate the 3D model, slow it down and watch the mistake next to the correct form.

Cues checked against: acefitness.org, uwo.ca, hrs.byu.edu.