ShouldersBeginnerCompound
Machine Shoulder Press
Guided overhead press.
Benefits
- Stable and beginner friendly
- Safe to train hard
How to do it
- Handles at shoulder height at the start
- Back flat on the pad
- Press up without locking hard
Common mistakes
- Seat too low
- Shrugging at the top
Starting prescription
- sets
- 3
- reps
- 8–12
- Rest
- 90 s
- Reps in reserve
- 2
- Load step
- 2.5 kg
Safety and limitations
- Shoulder · Modify
With a severe shoulder limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
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