To do a machine overhead press, set the seat so handles start around chin height, brace your core, and press the handles straight up until arms lock out. It targets the front delts most, with triceps and upper chest assisting. Keep your forearms vertical at the bottom so the path stays smooth. The most common mistake is shrugging and letting the shoulders rise; fix it by keeping shoulders down and pausing just short of lockout. Progress by adding reps at a steady tempo before increasing the pin weight.
Step-by-step form
- Set up: Adjust the seat so handles start around chin height.
- Brace: Sit tall with feet flat and back against the pad.
- Initiate: Grip the handles and set shoulders down and back.
- Main rep path: Press straight up without leaning back.
- Hardest point: Pause briefly near lockout without shrugging.
- Finish: Lower under control to the starting position.
- Reset: Re-breathe and re-set your brace before the next rep.
Who this variation is for
This is ideal for lifters who want stable pressing with clear progression targets. Skip it if the machine path irritates your shoulders.
- Best fit: High-volume shoulder work with stable mechanics
- Not ideal when: The fixed path feels uncomfortable
- Better option if not ideal: Dumbbell or landmine press
Setup and equipment
Seat height and handle position should stay consistent between sessions.
- Setup position: Handles at chin height, elbows slightly forward
- Equipment setup checks: Seat locked, weight pin secure
- Start load/resistance: A load you can press for 8-12 clean reps
- Bracing and breathing plan: Inhale at the bottom, exhale near lockout
Muscles worked and movement pattern
This is a vertical press with a fixed path. You should feel front delts and triceps, not neck tension.
| Role | Muscles |
|---|---|
| Primary | Front Delts |
| Secondary | Triceps, Upper Chest |
| Stabilizers | Core, upper back, rotator cuff |
At a glance
- Variation: Machine overhead press
- Best for: Shoulder size and strength with stability
- Primary muscles: Front delts
- Equipment: Overhead press machine
- Difficulty: Intermediate
- Primary goal: Muscle growth
Technique cues for heavier loads
- Keep shoulder blades down and back.
- Press in a straight line with wrists neutral.
- Pause briefly near lockout.
- Keep feet planted and torso still.
- Stop before range shortens.
Common mistakes and how to fix them
| Mistake | Why It Happens | Fix |
|---|---|---|
| Shrugging at the top | Load is too heavy or seat too low | Lower the load and raise the seat slightly. |
| Leaning back into the pad | Trying to finish reps | Keep ribs down and reduce load by 10-15%. |
| Uneven pressing | One side is stronger | Use a lighter load and slower tempo to even out reps. |
What you should feel
- At the start of each rep: Shoulders set and core braced
- During lowering or lengthening: Smooth control without shoulder pinch
- During the hardest point: Strong front delt and triceps effort
- At lockout or finish: Arms straight with shoulders still down
- If you feel joint pain: Shorten range and lower the load
Regressions (Easier Versions)
- Machine press with shorter range stops
- Seated dumbbell press with light weights
Progressions (Harder Versions)
- Add a 2-second pause just below lockout
- Use a slower 3-second eccentric once you can do 3 x 12 clean reps
Alternatives by Equipment
| Alternative | When to use it | Why it helps |
|---|---|---|
| Dumbbell overhead press | You want more freedom of motion | Allows natural shoulder path. |
| Barbell overhead press | You want heavier loading | Allows larger total load progression. |
| Landmine press | The machine path feels limiting | Angled path is more joint friendly. |
How many sets and reps to do
Use clear rep targets and track your tempo.
For Strength
- Sets: 4-6
- Reps: 4-6
- Rest: 2-4 min
- Frequency: 1-2x/week
- Progression rule: Add one pin when all sets hit 6 reps clean.
For Muscle Growth
- Sets: 3-5
- Reps: 8-15
- Rest: 90-150 sec
- Frequency: 2-3x/week
- Progression rule: Add reps to 15, then add one pin.
For Skill / Return to Training
- Sets: 2-3
- Reps: 8-12
- Rest: 60-120 sec
- Frequency: 2x/week
- Progression rule: Increase range and control before load.
4-week example progression
| Week | Sets x reps | Load or difficulty target | Goal |
|---|---|---|---|
| 1 | 3 x 10 | Moderate load | Consistent seat height and tempo |
| 2 | 3 x 12 | Same load | Add reps without shrugging |
| 3 | 4 x 8 | Add one pin | Increase intensity |
| 4 | 4 x 10 | Week 3 load | Keep elbows tracking evenly |
When to increase weight or difficulty
- Performance target: You can complete all sets at the top of your range with a 2-second eccentric and no shrug.
- Readiness check: Seat height and handle start position are identical each session.
- Next step: Add one pin, then drop reps by 2 and rebuild.
Safety and Contraindications
Machine pressing should feel smooth and predictable. If pain shows up, change seat height and range before increasing load.
- Stop the set if: Sharp shoulder pain or sudden loss of control
- Use caution if: You have recent shoulder or elbow irritation
- Safer substitutions: Dumbbell press, landmine press, push-up
FAQs
Should the handles start at chin height?
Yes, that gives a full range without forcing an awkward shoulder angle. Adjust the seat so the start is comfortable.
Is it okay to lock out fully?
Yes if it feels comfortable. If locking out makes you shrug, stop just short and keep tension.
Can I use this for heavy strength work?
You can, as long as your form stays consistent and you do not bounce. Track progression by reps and tempo.
What if the machine path feels odd?
Switch to dumbbells or a landmine press. Your shoulders should feel smooth through the range.
Related Exercises
Related Workouts
- No related workouts yet.
