How to Use a Seated Shoulder Press Machine Correctly

The seated shoulder press machine is a fixed-path strength training machine that primarily targets the deltoid muscles, triceps, and pectoralis major. However, beginners with no strength training experience should avoid using heavy weights at the start.

1. Start with a proper warm-up, especially for the entire body and shoulder joints. Then, adjust the machine’s weight stack and selector pin to a load that suits your fitness level.

2. Set the seat height and backrest to ensure proper alignment and comfort during the movement.

3. Adjust the grip width and ensure your wrists are in a neutral position. Improper positioning may reduce muscle engagement and increase the risk of injury.

4. Maintain a neutral body posture: keep your chest up, core engaged, and chin slightly lifted. Eyes should look forward, and your forearms should remain vertical to the floor. When pushing upward, extend your arms fully but avoid locking your elbows—just a slight press at the top is enough.

5. Follow a straight upward movement pattern, exhaling as you press and inhaling as you return to the starting position.

6. Lower the weight slowly and under control, ensuring the weight plates don’t slam or make noise. For beginners, aim for 8–12 repetitions per set, and 3–4 sets in total. After the workout, stretch your deltoid muscles to prevent soreness and aid recovery.

Important Notes:

Always perform a warm-up before exercising. After your session, take time to stretch the muscles worked. It’s also beneficial to consume protein-rich foods such as chicken, beef, or egg whites to support muscle recovery and growth.