A Typical Session
20 Min
Warm-up
4m
Main Set
12m
Cooldown
4m
6 kcal
/ min (est.)
3 × 12
sets × reps
Why this exercise
Difficulty: Beginner
Guided shoulder press that's safe and effective for building shoulder strength.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
12
Rest
60s
How to Perform
- 1.Sit on machine with handles at shoulder height.
- 2.Press handles overhead until arms extend.
- 3.Lower with control to starting position.
- 4.Keep core engaged throughout.
Pro Tips
- •Keep back against pad.
- •Don't lock elbows at top.
- •Control both phases.
Equipment
Shoulder Press Machine
Safety
Adjust seat height properly.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.