Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Machine Shoulder Press

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also triceps

You need

Shoulder press machine

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Handles start at shoulder height
  2. 2Back flat against the pad
  3. 3Full range every rep

Most common mistake

Seat too high, cutting the bottom half.

Watch a demo

Good for

  • Top 10 for shoulders
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Smith Machine Shoulder Pressvs Arnold Pressvs Overhead Press
A
For shoulders
#6 of 27
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

A stable overhead press: easy to load and push hard, with the front delts doing most of the work.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • ALean-Away Lateral RaiseDumbbell
  • ACable Rear Delt FlyCable
  • SMachine Lateral RaiseMachine

Takes

None yet
needed to post
280