What muscles does a seated shoulder press work?

The seated shoulder press mainly works the front delts, side delts, with help from the triceps.

How many sets and reps of the seated shoulder press should I do?

At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Seated shoulder press (machine): how to do it with proper form

Works the front delts, side delts. Equipment: Shoulder-press machine. Level: beginner.

Also called: shoulder press machine, machine shoulder press.

Seated shoulder press (machine), start position — Fig. 1 — Start

Seated shoulder press (machine), end position — Fig. 2 — End

Step by step

01Sit tall, handles at ear height.
02Press up to straight arms without slamming the elbows.
03Lower under control.

Common mistake

Arching the low back to push.

Sets, reps and how often

Sets: 1–3 sets
Reps: 8–12 reps
Rest: 1–2 minutes between sets
How often: 2–3 times a week

Progress: When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).

Ranges follow the American College of Sports Medicine position stand on resistance-training progression (Medicine & Science in Sports & Exercise, 2009, doi:10.1249/MSS.0b013e3181915670).

Easier and harder variations

Harder · IntermediateBarbell bench press →

Seated shoulder press (machine) FAQ

What muscles does a seated shoulder press work?: The seated shoulder press mainly works the front delts, side delts, with help from the triceps.
How many sets and reps of the seated shoulder press should I do?: At beginner level, do 1–3 sets of 8–12 reps, resting 1–2 minutes between sets, 2–3 times a week. When you can do the top of your rep range with good form on every set, add a small amount of weight (about 2–10%).
What is the most common seated shoulder press mistake?: Arching the low back to push.

Start with a weight you can lift with good form for all your reps. If you feel sharp pain, stop. If you have an injury or a medical condition, check with a doctor or physiotherapist before starting. Photos: free-exercise-db (public domain).Report an error.