Shoulder Press (Machine Plates)
Complete guide to Shoulder Press (Machine Plates). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires leverage machine. Step-by-step instructions and expert tips.
How to Perform Shoulder Press (Machine Plates)
Add the appropriate amount of weight and sit on the shoulder press machine.
Grab the handles at shoulder height and plant your feet flat on the floor.
Retract your shoulder blades, engage your abs, and take a breath.
Press the handles upward until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |