PhysiqueSkoolJoin Free
← Back to Library
ShouldersPin machineVertical push

Machine Shoulder Press

Reviewed by Bryan Cortez, MS

Let the machine supply stability so the shoulders can supply the effort.

Rep Sweet Spot
6-12
Sets
2-4
sets
RIR
0-2

How to do it

Setup

  • Set the seat so the handles begin around shoulder height. Keep the upper back and hips against the pad. Use a grip that lets the forearms stay close to vertical.

Execution

  • Press through a comfortable arc without driving the head forward. Stop just short of a hard elbow lockout, then lower under control until the shoulders reach a tolerable stretch.

Common Errors

  • Seat too low or too high; flaring the elbows straight sideways; arching away from the pad; bouncing out of the bottom; shortening the range to move more load

Cues That Work

  • Ribs down; drive the handles up and slightly in; keep the forearms stacked; control the bottom

Programming

Members only · free

Join the free Physique Skool community to unlock programming and troubleshooting

Join free on Skool

If it hurts

Members only · free

Join the free Physique Skool community to unlock programming and troubleshooting

Join free on Skool

The Evidence

Builds front- and side-delt mass with triceps contribution in a stable vertical press. It does not isolate the side delts, and the fixed path is only useful when it fits the lifter comfortably.

SFR — 2.7

Train with the system.

Programs, coaching and the full library — inside the community.

Join free on Skool
Divine Wellness USA

What about supplements?

Train hard and hit your protein first — that's most of it. If the fundamentals are handled, two are worth it for building muscle:

Creatine

Monohydrate, 5 g/day. The most studied muscle supplement.

See it on Divine Wellness USA

Clean Whey protein

An easy way to hit your daily protein target.

See it on Divine Wellness USA

These statements have not been evaluated by the FDA. These products are not intended to diagnose, treat, cure or prevent any disease.