Front Delts
Machine Shoulder Press
Beginner
Machine
Compound
Front Delts
How to do it
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Set the seat height so the handles line up with your shoulders, not above your head.
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Sit with your back flat against the pad and both feet on the floor.
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Grip the handles, brace the abs, then press up until the elbows are nearly straight.
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Hold for a second at the top without shrugging into your ears.
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Lower the handles slowly over 3 seconds until the elbows reach shoulder level or just below.
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End the set once your back starts peeling off the pad.
Common mistakes
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Setting the seat too low so the shoulders press from a cramped angle.
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Arching off the backrest just to add another plate.
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Letting the handles drop fast so the stack slams.
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Snapping the elbows into lockout every rep.
Tips
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Choose neutral handles when available; that angle is easiest on the shoulders.
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Safe to take your last set to failure since no spotter is needed.
Secondary muscles
Alternatives
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