Machine Overhead Press

Front Delts, Side Delts, TricepsOverhead Press Machine

Builds your front and side delts plus triceps on a guided overhead press machine. The stable path lets you push your shoulders hard without balancing worries.

How to do it

1Set the seat so the handles start around shoulder level.

2Sit up straight, back flat against the pad, feet firmly planted.

3Grip the handles slightly wider than shoulder-width, elbows pointed slightly forward.

4Press overhead until your arms are fully extended, keeping soft joints.

5Slowly lower the handles back down to ear level as you inhale.

Common mistakes

Arching your lower back heavily to force the weight up, stressing your spine.

Dropping the handles too far below shoulder height, overloading the shoulder joints.

Locking out your elbows aggressively at the top.

Breathing

Exhale on the push up overhead. Inhale as you return to the start.

Make it harder or easier

If it's too tough, lower the weight or shorten the top end of the movement.

To make it tougher, pause for one full second at peak extension.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.