Machine Shoulder Press
Set handles at shoulder height and press overhead to lockout without shrugging the traps.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Front delts, Side delts, Triceps
- Equipment
- Machine
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Variations
The same movement with other equipment or a different angle.
Alternatives
Other exercises for the front delts, for when the machine is taken or you want a change.
Questions
- What muscles does the Machine Shoulder Press work?
- The Machine Shoulder Press mainly works the front delts, side delts and triceps.
- What equipment do you need for the Machine Shoulder Press?
- A machine.
- How many sets and reps of the Machine Shoulder Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Machine Shoulder Press?
- Arm Circles, Band Front Raise, Band Overhead Press and Band Shoulder Dislocates work the same main muscle.
Program it for your clients
Coaches add the Machine Shoulder Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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