How to do shoulder press seems easy. Push. Lower. Repeat. That’s what I used to think. But my shoulders? Always sore in the wrong way. No pump. No progress.
Honestly, I thought I just sucked at it. Tried dumbbells. Tried barbells. Still didn’t feel right.
Then I hopped on the shoulder press machine—random day, no plan. Adjusted the seat. Picked a light weight. Pressed. And it finally clicked.
How to do shoulder press on a machine felt awkward the first time. I sat down, grabbed the handles, and… froze. I had no idea if the seat was too low, if my grip was right, or if I was even pressing the right way.
So yeah—I guessed. Just copied the guy next to me. Pushed the weight up, kind of fast. Elbows flying out. Felt it in my wrists more than my shoulders. Honestly? Not great.
But I kept using it anyway. Free weights always felt wobbly. This at least felt safe. No spotter. No balance issues. Just sit, press, done.
Each time, I adjusted a little:
Bit by bit, it started feeling better.
Like—okay, this is what a shoulder press is supposed to feel like.
Looking back?
Wish I’d taken five minutes to learn it right. Would’ve saved me a lot of trial and error.
How to do shoulder press on a machine isn’t just “sit and press.”
I used to think that. Just hop on, push the weight, done.
But nah—it’s way more about setup than I realized.
Here’s how I do it now. Simple, but it works:
1️⃣ Adjust the seat.
My shoulders line up with the handles.
Not too high. Not too low.
I didn’t even check this before. Big mistake.
2️⃣ Pick the right weight.
Light enough to control. Heavy enough to feel it.
I go too heavy? My elbows start flaring.
3️⃣ Grip the handles tight.
Hands just a bit wider than shoulder width.
I keep my wrists straight. No bending.
4️⃣ Press straight up.
Not forward. Not diagonal. Just up.
And I don’t slam it. I pause a second at the top.
5️⃣ Lower slow.
This is where it burns.
Honestly, this part changed everything for me.
I used to rush it. Now I control it. Way better feel.
That’s it. Five steps.
Once I locked these in, my shoulders actually started growing.
And they didn’t hurt anymore.
Which—let’s be real—was a first.
How to do shoulder press right means not just doing the motion—it’s about what not to do too.
And yeah, I learned that the hard way.
❌ Mistake 1: Seat too low
Felt like an incline bench press.
My chest was doing half the work.
Shoulders barely felt anything.
👉 Now I make sure the handles line up with the middle of my shoulders. No guesswork.
I even gave the incline shoulder press machine a shot once—honestly, same issue. Felt more like a chest press than a shoulder movement. So I stuck with the regular version.
❌ Mistake 2: Elbows flaring out
Looked strong. Felt awful.
My joints hated it.
👉 I started keeping my elbows slightly in, almost pointing forward. Way smoother press.
❌ Mistake 3: Rushing the reps
I used to blast through each set. No control. No tension.
👉 Slowed it down. Especially on the way down. That’s when the burn hits.
❌ Mistake 4: Going too heavy
Just ego, honestly.
My form broke down after 5 reps.
👉 Now I pick a weight I can do 8–12 reps with. Clean. Controlled.
These small changes?
They made all the difference.
Same machine. Same movement.
But now, it actually hits my shoulders—and doesn’t wreck them.
How to do shoulder press with a machine became part of my weekly rhythm. It’s simple, effective, and honestly? I rely on it more than I thought I would.
My Shoulder Press Machine Routine
| What It Is | How I Actually Do It |
|---|---|
| Training Days | Twice a week. Usually first thing on push day—fresh and focused. |
| Sets & Reps | 3 to 4 sets. 8–12 reps. Last set? Drop the weight, go till it burns. |
| Weight Strategy | Some days I go heavy, some days slow and controlled. No ego lifting. |
| Option | Sometimes I throw in lateral raises right after. Just for the pump. |
That’s it. Nothing complicated. But it works—because I’m consistent with it.
And look, if you’re still not sure how to do shoulder press without hurting your shoulders or second-guessing your form?
Start with the machine. Learn the movement. Feel the difference.
That’s what worked for me—and honestly, I’m not going back.
I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.
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