Library / Anterior Deltoid
Machine Overhead Shoulder Press
Machine · Vertical Push · Compound
Anterior DeltoidLateral Deltoid Triceps Joint friendly
Default prescription & biomechanics
- Primary muscles
- Anterior Deltoid, Lateral Deltoid
- Secondary muscles
- Triceps
- Equipment
- Machine
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Beginner
- Working rep range
- 8-12 reps per set
- Between-set interval
- 90 seconds rest
- Intensity & MET
- Moderate (5.2 MET)
Step-by-step coaching cues
- Adjust the seat so the handles begin at jaw or ear height.
- Use the neutral grip handles if your shoulders feel pinched with a wide pronated grip.
- Press smoothly to just shy of full lockout and control the lowering phase.
Joint & safety considerations
No specific joint contraindications are flagged for Machine Overhead Shoulder Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Standing Resistance Band Overhead Press | Bands swap | Bands |
| Barbell Push Press | Barbell swap | Barbell |
| Seated Arnold Dumbbell Press | Dumbbell swap | Dumbbell |
| Seated Dumbbell Shoulder Press | Dumbbell swap | Dumbbell |
| Shoulder Pike Push-Up | Bodyweight swap | Bodyweight |
| Single-Arm Strict Kettlebell Military Press | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.