Machine Shoulder Press (Selectorized)

The beginner's best friend for shoulder development — stable, controlled pressing to build deltoid strength and size safely

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⚡ Quick Reference

Aspect	Details
Pattern	Push (Vertical)
Primary Muscles	Shoulders (All Three Heads)
Secondary Muscles	Triceps, Upper Chest
Equipment	Selectorized Machine (Pin-Loaded)
Difficulty	⭐ Beginner
Priority	🟡 Accessory

Movement Summary

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🎯 Setup

Starting Position

1. Seat height: Adjust so handles are at shoulder height when seated
2. Back position: Sit upright, back firmly against pad, natural arch maintained
3. Grip: Grasp handles with overhand grip, wrists neutral
4. Starting position: Handles should be at ear level or slightly below
5. Foot placement: Feet flat on floor or footrest, stable base

Equipment Setup

Equipment	Setting	Notes
Seat height	Handles at shoulder level	Ensures proper pressing angle
Back pad	Upright, slight recline	Supports spine throughout movement
Weight pin	Start light (10-15 plates)	Learn pattern before loading

Setup Cue

"Sit tall, chest up, shoulders back — imagine you're being pulled up by a string from the crown of your head"

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🔄 Execution

The Movement

⬆️ Pressing

What's happening: Driving handles overhead

1. Take a breath and brace core
2. Press handles straight up (not forward)
3. Keep elbows slightly in front of shoulders
4. Extend arms fully at top
5. Don't let head jut forward

Tempo: 1-2 seconds (controlled, powerful)

Feel: All three deltoid heads working, triceps finishing the movement

🔝 Lockout

What's happening: Full arm extension overhead

1. Arms fully extended but not hyperextended
2. Shoulders stay packed down (not shrugged)
3. Head neutral, not jutting forward
4. Brief pause at top

Common error here: Shrugging shoulders up toward ears. Keep shoulders down and packed.

⬇️ Lowering

What's happening: Controlled descent to starting position

1. Lower with control — don't let weight drop
2. Elbows track in same path as the press
3. Lower until handles are at ear level
4. Maintain tension, don't rest weight on stack

Tempo: 2-3 seconds

Feel: Stretch in shoulders, maintaining tension throughout

⏸️ Bottom Position

What's happening: Stretch position, ready for next rep

1. Handles at ear level or slightly below
2. Shoulders stay packed and stable
3. Don't let weight rest on stack between reps
4. Reset breath for next rep

Key Cues

Primary Cues

• "Press up, not forward" — keeps proper vertical path
• "Shoulders down and back" — prevents shrugging
• "Push through the ceiling" — full range of motion

Tempo Guide

Goal	Tempo	Example
Strength	2-0-1-0	2s down, no pause, 1s up, no pause
Hypertrophy	3-1-2-1	3s down, 1s pause, 2s up, 1s squeeze
Endurance	2-0-2-0	2s down, no pause, 2s up, no pause

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💪 Muscles Worked

Activation Overview

Primary Movers

Muscle	Action	Activation
Anterior Deltoid	Shoulder flexion — primary pressing muscle	████████░░ 85%
Lateral Deltoid	Shoulder abduction — assists in overhead press	███████░░░ 75%
Posterior Deltoid	Stabilization during press	█████░░░░░ 50%

Secondary Muscles

Muscle	Action	Activation
Triceps	Elbow extension — lockout strength	███████░░░ 70%
Upper Chest	Assists in upward pressing motion	████░░░░░░ 45%

Stabilizers

Muscle	Role
Core	Stabilize torso against pressing force
Rotator Cuff	Stabilize shoulder joint throughout movement

Muscle Emphasis

Machine advantage: Fixed path allows you to focus purely on pressing without needing to stabilize the weight. This means more direct deltoid activation, especially beneficial for beginners or those recovering from injury.

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⚠️ Common Mistakes

Mistake	What Happens	Why It's Bad	Fix
Shrugging shoulders	Shoulders lift toward ears	Trap dominance, less delt work	"Shoulders down" cue, lighter weight
Head jutting forward	Neck extends forward at top	Neck strain, poor posture	Keep head neutral, press "through" not "around"
Incomplete ROM	Stopping short at top	Less muscle work, less growth	Full extension every rep
Bouncing weight	Using momentum from stack	Less muscle tension, poor control	Don't let plates touch between reps
Excessive arching	Lower back hyperextends	Back strain, less shoulder work	Brace core, keep back against pad

Most Common Error

Using too much weight too soon — machines feel easier than free weights, but using excessive load before mastering the pattern leads to shrugging, partial reps, and reduced deltoid activation. Start light and perfect the movement.

Self-Check Checklist

• Shoulders stay packed down (not shrugged)
• Full extension at top without hyperextending
• Head stays neutral, not jutting forward
• Back stays against pad throughout
• Controlled tempo, no bouncing weight

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🔀 Variations

By Equipment Type

Selectorized Machines

Machine Type	Feature	Best For
Pin-loaded	Quick weight changes	Circuit training, drop sets
Stack-loaded	Cable-based resistance	Smooth resistance curve
Dual-stack	Independent arm movement	Fixing imbalances

Grip Variations

Grip	Handles	Emphasis
Pronated (Overhand)	Palms facing forward	Standard, balanced activation
Neutral	Palms facing each other	Shoulder-friendly, less impingement
Independent	Single arm	Unilateral work, fix imbalances

Tempo Variations

Variation	Change	Why
Slow Eccentric	4-5s lowering	Increase time under tension
Pause Reps	2s pause at bottom	Remove momentum, build strength
1.5 Reps	Half up, down, then full press	Extended time under tension

Machine Alternatives

Machine Type	Exercise Name	Key Difference
Plate-loaded	Machine Shoulder Press (Plate-loaded)	More stable loading, heavier weights
Hammer Strength	Hammer Strength Shoulder Press	Independent arm paths, natural movement
Smith Machine	Smith Machine Shoulder Press	Fixed vertical path, can use barbell

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📊 Programming

Rep Ranges by Goal

Goal	Sets	Reps	Rest	Load	RIR
Strength	3-4	6-8	2-3 min	Heavy	1-2
Hypertrophy	3-4	8-15	90-120s	Moderate-Heavy	1-3
Endurance	2-3	15-20+	60-90s	Light-Moderate	2-4

Workout Placement

Program Type	Placement	Rationale
Upper/Lower	After main pressing	Shoulder accessory work
Push/Pull/Legs	Middle of push day	After barbell/DB pressing
Full-body	Second or third exercise	After main compounds
Shoulder day	First or second exercise	Primary or secondary shoulder movement

Frequency

Training Level	Frequency	Volume Per Session
Beginner	2-3x/week	3 sets
Intermediate	2x/week	3-4 sets
Advanced	2-3x/week	4-5 sets (varied rep ranges)

Progression Scheme

Progressive Overload

Machines allow micro-progression by adding single plates (often 5-10 lbs). Progress weight when you can complete all sets at top of rep range with 1-2 RIR.

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🔄 Alternatives & Progressions

Exercise Progression Path

Regressions (Easier)

Exercise	When to Use	Link
Seated Dumbbell Lateral Raise	Building deltoid base, very new to lifting
Machine Lateral Raise	Isolate lateral delts first

Progressions (Harder)

Exercise	When Ready	Link
Dumbbell Shoulder Press	Need more stabilization challenge
Machine Shoulder Press (Plate-loaded)	Ready for heavier loads
Barbell Overhead Press	Mastered machine pressing, want full-body lift

Alternatives (Same Goal, Different Movement)

Free Weight Alternatives

Alternative	Equipment	Difficulty
Dumbbell Shoulder Press	Dumbbells, bench	⭐⭐ Intermediate
Seated Barbell Press	Barbell, rack	⭐⭐⭐ Advanced
Arnold Press	Dumbbells	⭐⭐ Intermediate

Other Machine Options

Alternative	Machine Type
Hammer Strength Shoulder Press	Plate-loaded, independent arms
Smith Machine Shoulder Press	Fixed vertical path

Bodyweight/Minimal Equipment

Alternative	Equipment
Pike Push-Up	None
Handstand Push-Up	Wall (advanced)

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🛡️ Safety & Contraindications

Who Should Be Careful

Condition	Risk	Modification
Shoulder impingement	Pain at top of movement	Use neutral grip handles, reduce ROM
Rotator cuff issues	Strain with heavy loads	Start light, progress slowly
Neck pain	Strain from head position	Don't jut head forward, keep neutral
Lower back pain	Arch may aggravate	Engage core, don't hyperextend

Stop Immediately If

• Sharp pain in shoulder (not muscle burn)
• Clicking/popping with pain in shoulder
• Numbness or tingling in arms
• Pain radiating to neck or upper back

Machine Safety

Safety Aspect	Guideline
Seat adjustment	Always secure seat pin fully before starting
Weight selection	Ensure pin is fully inserted through weight stack
Entry/exit	Don't step in front of machine while someone is using it
ROM limits	Don't force ROM beyond machine's natural range

Injury Prevention

Pre-workout:

• Warm up rotator cuffs with band external rotations
• Do 1-2 light sets before working sets
• Ensure shoulders are mobile and pain-free

During workout:

• Stop if you feel sharp pain (not just muscle burn)
• Don't push through shoulder clicking or popping
• Maintain proper posture throughout

Machine Advantage for Rehab

Selectorized machines are excellent for shoulder rehab or working around injuries due to their stable, fixed path. However, always consult with a physical therapist before training through injury.

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🦴 Joints Involved

Joint	Action	ROM Required	Stress Level
Shoulder	Flexion, abduction	~120-180° overhead	🟡 Moderate
Elbow	Extension	~90-180°	🟢 Low
Scapula	Upward rotation	Controlled rotation	🟡 Moderate

Mobility Requirements

Joint	Minimum ROM	Test	If Limited
Shoulder	Full overhead flexion	Can raise arms fully overhead pain-free	Reduce ROM, use partial reps
Thoracic spine	Adequate extension	Can sit upright without rounding	Foam roll thoracic, improve posture
Scapula	Upward rotation	Can shrug and rotate shoulders freely	Scapular mobility work

Joint Health Note

Fixed machine path is easier on joints than free weights, but proper setup is critical. If seat is too high or low, joint angles will be compromised and injury risk increases.

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❓ Common Questions

How is this different from free weight shoulder press?

The machine provides a fixed path, which means:

• Less stabilizer muscle recruitment (easier to learn)
• More direct deltoid activation
• Safer for beginners or those with shoulder issues
• Can push closer to failure safely
• Less total-body strength development compared to barbell

Think of machines as teaching the pattern and building muscle, free weights as building total strength and stability.

Should I go all the way down?

Lower until handles are at ear level or slightly below — this is typically where the machine's natural range ends. Going deeper can cause shoulder impingement. Don't force ROM beyond what the machine allows comfortably.

Should my back be against the pad the whole time?

Yes — maintaining contact with the back pad ensures proper spine position and prevents excessive arching. If you find yourself coming off the pad, the weight is likely too heavy.

Can I do this instead of barbell overhead press?

For muscle building, yes — machines build deltoid size effectively. However, barbell overhead press develops more total-body strength, stability, and core involvement. Ideally, use both: machines for volume work, barbells for strength.

How do I know if the seat height is correct?

When seated with handles gripped, they should be at shoulder/ear height. If handles start above your head or below your shoulders, adjust the seat. Proper height ensures you're pressing in a natural vertical path.

Why does my neck hurt during this exercise?

Most commonly from jutting your head forward to "get under" the press. Keep head neutral and press straight up — the weight path should clear your head naturally. If your machine requires head movement to avoid handles, it may not be set up correctly.

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📚 Sources

Biomechanics & Muscle Activation:

• Saeterbakken, A.H., et al. (2013). Effects of body position on muscle activation — Tier A
• Schoenfeld, B.J., et al. (2020). Overhead pressing for muscle hypertrophy — Tier A
• ExRx.net Exercise Analysis — Tier C

Programming:

• NSCA Essentials of Strength Training and Conditioning — Tier A
• Renaissance Periodization — Tier B
• Stronger By Science — Tier B

Technique:

• ACE Exercise Library — Tier C
• NASM Exercise Database — Tier B

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For Mo

When to recommend this exercise:

• User is a beginner learning overhead pressing pattern
• User wants to build shoulder size with minimal stabilization demand
• User has shoulder issues and needs controlled pressing path
• User training in commercial gym with machine access
• User wants to push sets closer to failure safely

Who should NOT do this exercise:

• Acute shoulder injury → Suggest rehab protocol first
• No machine access → Suggest Dumbbell Shoulder Press
• Wants maximal strength development → Suggest Barbell Overhead Press
• Severe shoulder impingement → May need lateral raises only initially

Key coaching cues to emphasize:

1. "Shoulders down and back, not shrugged"
2. "Press up, not forward"
3. "Keep your back against the pad"

Common issues to watch for in user feedback:

• "My shoulders hurt" → Check seat height, may be too high/low causing bad joint angles
• "I feel it in my traps" → Cueing shoulder depression, likely shrugging
• "My neck hurts" → Head jutting forward, need "head neutral" cue
• "Doesn't feel hard enough" → Machines feel easier; increase weight or reps, add tempo work

Programming guidance:

• Pair with: Horizontal pressing (bench), lateral raises, rear delt work
• Avoid same day as: Heavy barbell overhead pressing (both tax shoulders)
• Typical frequency: 2x per week for hypertrophy
• Volume: 8-15 reps, 3-4 sets

Progression signals:

• Ready to progress to free weights when: Can perform 4x12 with control and no shoulder pain
• Add weight when: Completing all sets at top of rep range with 1-2 RIR
• Regress if: Shoulder pain persists, form breaking down, excessive shrugging

Why machines are valuable:

• Easier to learn pressing pattern
• Safer to approach failure
• Better for isolation and muscle building
• Good for deload weeks or recovery
• Useful when fatigued from heavy free weight work

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Last updated: December 2024