Fysiqal

Vertical Push · Beginner

Shoulder Press Machine

Compound vertical push exercise using machine.
Shoulder Press Machine demonstration (no audio).
Movement pattern
Vertical Push
Difficulty
Beginner
Equipment
Machine
Mechanics
Compound
Sides
Bilateral
Main plane
Sagittal

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How to do the Shoulder Press Machine

Cues reviewed by Kwabena Osei on

Setup

Seated with your back against the pad, handles at shoulder height.

  1. Press the handles up until your arms are fully extended, without shrugging your shoulders up toward your ears.

  2. Lower under control back to the start, keeping the same 90-degree-or-higher upper-arm caution as any overhead press.

Common mistakes

  • Bouncing the weight stack at the bottom instead of a smooth, controlled reversal.

  • Sitting too low or too high relative to the handles, putting the shoulder in an awkward starting angle.

Muscles worked

Primary

Secondary

How the knowledge graph models this movement

Each joint action, with the role and emphasis the graph assigns each muscle. These are qualitative anatomical labels, not measured muscle activation.

  • Shoulder flexionprimary action

    Anterior deltoid (prime mover, high emphasis); Medial deltoid (synergist, moderate emphasis); Pectoralis major (synergist, low emphasis); Supraspinatus (synergist, low emphasis)

  • Elbow extensionsecondary action

    Triceps brachii (prime mover, moderate emphasis)

  • Scapula elevationsecondary action

    Trapezius (synergist, low emphasis); Serratus anterior (synergist, low emphasis)

  • Scapula upward rotationsecondary action

    Serratus anterior (prime mover, moderate emphasis); Trapezius (synergist, low emphasis); Trapezius (synergist, low emphasis)

Related exercises

All vertical push exercises →

From the Knowledge Library

Educational content only — not medical advice. Consult a qualified professional for individual guidance, especially around injury, pregnancy or medical conditions.