Exercises

Shoulder press machine

Press overhead with a supported torso to train the front delts alongside the side delts and triceps.

Seated overhead shoulder press machine with supported back, planted feet and handles above the head.

Machine · Backrest · Press handles

Source: Life Fitness · Shoulder Press

Step by step

  1. Adjust the seat so the starting handles are around shoulder height and select a light load.
  2. Keep your back and pelvis supported, plant both feet and grip with straight wrists; elbows sit slightly forward.
  3. Brace your torso and press along the overhead path without lifting away from the backrest.
  4. Return slowly to a comfortable starting depth and set down the resistance before leaving the seat.

Common mistakes

  • Arching the lower back or lifting the pelvis from the seat.
  • Forcing the elbows far behind the torso or lowering into discomfort.

Anatomy and technique: the references below. Region boundaries and movement diagrams are schematic. Exercise images are AI-generated illustrations.