Step by step
- Adjust the seat so the handles are at shoulder height.
- Sit with your back against the pad and feet on the floor.
- Press up until your arms are almost straight.
- Lower slowly to shoulder height.
Tip: Pair it with lateral raises to work your whole shoulder.
Common mistakes
Back leaving the pad
Keep your back supported throughout.
Half reps
Lower to shoulder height on every rep.
Rushing
Control the lowering.
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
Neutral or overhand grip?
If the machine has both, neutral is usually easier on the 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 shoulder press machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.