CompoundMachine
Seated Shoulder Press Machine
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Adjust the seat so handles are at shoulder level
- Sit with back firmly against the pad
- Grasp the handles with both hands
- Keep your feet flat on the floor
- Press the handles up until arms are fully extended
- Avoid locking elbows at full extension
- Squeeze your shoulders at the top
- Slowly lower back to starting position with control
💡Coaching Cues
- ✓
Press to full extension
- ✓
Squeeze shoulders at top
- ✓
Control the descent
- ✓
Back stays against pad
- ✓
Feet stay flat
- ✓
Smooth motion throughout
⚠️Common Mistakes
- ✗
Not achieving full extension
- ✗
Arching back off pad
