Machine Shoulder Press

Adjust the seat so the handles sit around shoulder height, then keep your back and hips against the backrest. The machine guides the path, but lower-back momentum can still happen, so brace your core and glutes from the start.

Press the handles up through the centers of your palms without bending your wrists. Think of your shoulders driving the handles to increase front- and side-delt engagement.

Hold briefly with your arms extended, then lower the handles slowly. Control the speed within a range that keeps your elbows from drifting too far behind you.

This basic press machine lets you focus on your delts pushing upward without much balance demand. Lower the weight and move slowly if you feel only your arms pushing.

Lifting your lower back or flaring your ribs increases back stress instead of shoulder engagement. Lower only to a comfortable depth if the front of your shoulder feels uncomfortable.

Exhale as you press and inhale as you lower. Steady breathing makes the top pause and return more stable.

Before adding weight, make sure you can pause for 1 second at the top and control the descent for 2 seconds. If you can, even a light load can create plenty of shoulder tension.