This machine allows you to load individual weights and press overhead, working the shoulder muscles.
- +Stable path supports heavier pressing
- +Builds shoulder and triceps strength
- –Fixed path may feel uncomfortable
- –Less stabilizer work than free weights
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so handles are at or just below shoulder height; feet flat, back against the pad
- Start light; grip handles just outside shoulder-width (wrists straight). Use neutral grips if available
- Brace your core and pull your shoulder blades down and back
- Press the handles upward in a slight arc until arms are almost straight—don’t lock out or shrug
- Lower slowly until elbows are about 90 degrees or handles are near ear level
- Exhale as you press up; inhale as you lower
- Keep head neutral and ribcage down; avoid arching your lower back
- Move with control; stop if you feel shoulder pain
Related exercises
Barbell Shoulder Press
Viking Machine Shoulder Press
Smith Machine Standing Shoulder Press
Cable Shoulder Press
Kettlebell Shoulder Press
Smith Machine Seated Shoulder Press
Standing Barbell Shoulder Press
Dumbbell Shoulder Press
Seated Cable Shoulder Press
Barbell Push Press
Machine Shoulder Press
Arnold Press
Landmine Press
Dumbbell Front Shoulder Raise
Cable Front Shoulder Raise