How to do the Shoulder Press
Set the seat so the handles start at about shoulder height. Sit tall with your back against the pad, brace your core, and press the handles up and slightly together until your arms are nearly straight overhead — stopping just short of locking the elbows. Lower under control back to shoulder height, keeping tension on the delts.
Common mistakes to avoid
- Arching your lower back. Brace your core and keep your back on the pad so the shoulders, not the spine, do the work.
- Locking the elbows hard at the top. Stop just short to hold tension and protect the joint.
- Stopping short at the bottom. Lower to shoulder height for a full range each rep.
Tips and who it’s for
The fixed path makes overhead pressing accessible for beginners and a safe way to push heavier loads without a spotter — place it early in a shoulder session while you’re fresh. Pair it with lateral raises to round out the side delts.
