Machine Single-Arm Shoulder Press
- Level
- Intermediate
- Equipment
- Machine
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Front Delts Shoulders Triceps Upper Chest Side Delts Abdominals Obliques Chest
How to do it
- Set the seat so the handle sits at roughly shoulder level, then sit with your back flat against the pad.
- Grasp one parallel handle with a neutral grip, palm facing inward, and rest the other arm at your side or on your thigh.
- Brace your core and press the handle upward until the arm is fully extended, without slamming into lockout.
- Pause briefly at the top while keeping your torso square to the machine.
- Lower the weight slowly and under control until the handle returns to shoulder level.
- Complete all reps on that side, then switch arms and repeat.
Common mistakes
- Rotating or side-bending the torso to help push the handle up.
- Letting the working shoulder shrug toward the ear at the top.
- Arching the lower back to press heavier weight.
- Bouncing the handle off the bottom instead of controlling the descent.
- Locking the elbow hard at the top under load.
- Training only the strong side or using noticeably different loads per arm without tracking it.
Safety
Keep the lower back against the pad to avoid spinal compression from arching.
Do not force the elbow into a hard lockout under heavy load.
Avoid twisting the torso under fatigue, which can strain the lower back; stop the set if you can no longer keep the torso square.
Tips
- Keep both shoulders level and the torso square to the machine; do not lean or twist toward the pressing arm.
- Press through the center of the palm and keep the wrist stacked over the forearm.
- Keep the non-working arm relaxed so it does not unconsciously help balance the load.
- Match reps and load on both sides, starting with the weaker arm if you are testing strength.
- Keep the head neutral between the shoulders and the lower back against the pad throughout.
Details
- Base movement
- Overhead press
- Arms
- One
- Hand orientation
- Neutral (palms facing each other)
- Body position
- Seated
- Load type
- Isometric hold
