SahiKasratसही कसरत
हिंदी

Shoulder Press Machine

  • ⚙️ Gym machine
  • At the gym
  • Beginner

The easiest shoulder machine in the gym. The machine guides the path, so you don't need to worry about balance.

⏳ Trainer review pending — follow carefully and ask a trainer if you are unsure.

🖼️ Step-by-step pictures coming soon

How to do it

  1. Set the seat so the handles are at or just above shoulder height. Choose a light weight.
  2. Sit with your back flat against the pad, feet flat on the floor, and hold the handles.
  3. Press the handles up until your arms are almost straight (don't lock your elbows).
  4. Lower slowly — don't let the weight plates touch down.

Breathing: Breathe out as you press up, breathe in as you lower.

How much to start with: 2–3 sets × 10–12 reps

❌ Common mistakes

  • Lifting your back off the pad as you press.
  • Pushing with a jerk.

⚠️ Safety

  • Ask the gym staff or a trainer to help you set the seat and weight the first time.

Muscles worked

Main: Shoulders

Also works: Triceps

Next step (a bit harder)Seated Dumbbell Shoulder Press

More ways to train Shoulders

Water Bottle Lateral Raise Hold filled water bottles and lift your arms out to the side up to shoulder height. The easiest way to start training shoulders at home.
  • 🧴 Household items
  • At home
  • Beginner
 Band Lateral Raise Stand on a resistance band and lift your arms out to the side. Light, cheap and easy to keep at home.
  • ➰ Resistance band
  • At home / At the gym
  • Beginner
 Pike Push-up A push-up with your hips raised in an upside-down V. The best no-equipment shoulder exercise. Try it once regular push-ups feel comfortable.
  • 🙌 No equipment
  • At home / At the gym
  • Some experience
 Dumbbell Lateral Raise Lifting light dumbbells out to the side — the exercise that builds the width of your shoulders. You don't need heavy weights here.
  • 🏋️ Dumbbells
  • At home / At the gym
  • Beginner
 Standing Barbell Overhead Press Pressing a bar overhead while standing. It needs balance from your stomach and whole body as well as your shoulders. Try it only after dumbbell presses feel comfortable.
  • 🏋️‍♂️ Barbell
  • At the gym
  • Some experience