Shoulders · Machine
Machine Shoulder Press
How to do the machine shoulder press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Machine
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- Vertical Press
- Mechanic
- Compound
See it in motion
How to do it
Adjust the seat so handles are at shoulder height. Press the handles upward until arms are extended, then lower.
- 1Press the handles overhead using your shoulders and triceps
- 2Keep your core engaged and back against the pad
- 3Lower the weight under control and feel your shoulder blades upwardly rotate
Common mistakes
- Don't arch your lower back off the seat
- Avoid locking your elbows harshly at the top
- Don't lift your hips or slide out of the seat
Muscles worked
The machine shoulder press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the machine shoulder press for you and tracks it every session.
The AI builds your whole program, drops the right lifts into each workout, and adjusts your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the arnold press
- How to do the barbell overhead press
- How to do the cable face pull
- How to do the cable lateral raise
- How to do the dumbbell front raise
- How to do the dumbbell lateral raise
Last reviewed April 2026.