Machine Parallel Grip Shoulder Press
Machine press uses parallel handles with palms facing inward.
- Level
- Intermediate
- Equipment
- Machine
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Front Delts Shoulders Upper Chest Triceps Side Delts Traps - Serratus
Back Chest
How to do it
- Sit firmly with your back flat against the pad.
- Grasp the parallel handles at shoulder height with palms facing inward.
- Press the handles upward until your arms are fully extended.
- Pause briefly at the top without locking your elbows aggressively.
- Lower the weight slowly until handles return to shoulder level.
Common mistakes
- Arching the lower back excessively to push heavier weight.
- Flaring elbows outward instead of keeping them tucked.
- Letting the weight stack drop or crash between reps.
- Locking elbows hard at the top of the movement.
Safety
Avoid excessive lower back arching to prevent spinal compression.
Do not lock elbows forcefully under heavy load to protect joints.
Tips
- Keep your core braced to prevent arching your lower back.
- Drive through the center of your palms for stability.
- Ensure your head stays neutral between your arms throughout the lift.
Details
- Base movement
- Overhead press
- Arms
- Both
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Body support
- Against a wall
