Step by step
- Adjust the seat so the handles are at shoulder height.
- Sit with your back against the pad.
- Press until your arms are almost straight.
- Lower slowly to shoulder height.
Tip: If one arm is weaker, do some single-arm sets if the machine allows it.
Common mistakes
If the handles sit too low, the range strains your shoulder.
Keep your back against the pad.
Stop just before fully straight.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it good for beginners?
Yes, it's a safe way to start training your shoulders.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add converging shoulder press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.