What equipment do you need for the machine shoulder press?

You need machine to do the machine shoulder press.

What is a good machine shoulder press?

For men, a good machine shoulder press is about a 187.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 62.5 lb and elite lifters pass 350 lb. For women, the standards run from about 20 lb to 177.5 lb. The tier table above lists every rank from Bronze to Champion.

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

Find more:Shoulders exercises Machine exercises

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.