Machine Shoulder Press

Overhead strength on rails — the safest entry to pressing and a heavy finisher later.

Setup

1. Seat set so handles start at shoulder height.
2. Back tall against the pad, core still braced.

How To Do It

1. Press to full lockout overhead.
2. Lower under control to shoulder height — no bouncing at the bottom.

Breathing

Exhale up, inhale down.

Common Mistakes

• Seat too high or low — the start position makes or breaks it.
• Letting the machine do the negative — you lower it.

Programming It

Goal	Sets	Reps	Rest
Strength	3–5	4–6	2–3+ min
Muscle	3–4	8–12	60–90 sec
Endurance / Conditioning	2–3	15–20	30–45 sec

Form guide for educational purposes — not medical advice. New to training or working around an issue? Apply for coaching and get a plan built for your body.