Exercise · vertical push
Machine shoulder press
Machine shoulder press is a beginner-friendly vertical push movement that trains front_delts, side_delts, triceps, done with a machine. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–15 reps, tempo 2-0-1.
The most common mistake is seat too high so the handles start below the shoulders. If a machine or the movement itself doesn't suit you, Dumbbell shoulder press or Band shoulder press or Dumbbell lateral raise or Cable tricep pushdown cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Handles at shoulder height, back on the pad | हैंडल कंधों की ऊँचाई पर, पीठ पैड पर |
| 2 | Press up without shrugging | ऊपर प्रेस, कंधे मत उचकाओ |
| 3 | Lower slowly to just above the shoulders | धीरे नीचे, कंधों से थोड़ा ऊपर तक |
Equipment & who it fits
Needs a machine, rated beginner, held back for shoulder issues. Search "machine shoulder press form" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Machine shoulder press work?
- Machine shoulder press primarily trains front_delts, side_delts, triceps, using a vertical push pattern with a machine.
- What's the most common mistake with Machine shoulder press?
- Seat too high so the handles start below the shoulders
- What can I do instead of Machine shoulder press?
- The closest substitutes in this database are dumbbell shoulder press, band shoulder press, dumbbell lateral raise, tricep pushdown, which train the same pattern with different equipment.