Why it matters

The Plate-Loaded Shoulder Press builds strength and size in your front deltoids, chest and triceps. As a compound movement, it trains several muscles together and carries over to real-world strength and power.

How to do it

Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
Set your grip just outside shoulder-width with the load at shoulder height.
Squeeze your glutes and take a breath to keep your ribs down.
Press the load straight overhead, moving your head back slightly to clear the path.
Once the load passes your forehead, move your head back through and finish overhead.
Lower under control back to shoulder height.

Coaching cues

Finish with the load stacked over the middle of your foot.
Squeeze your glutes to stop your lower back from arching.
Keep your forearms vertical throughout the press.
Keep the effort on the front of your shoulders through the press.
Follow the machine’s guided lever path smoothly and control the weight back to the stack.

Watch out for

Arching the lower back to press the load up.

Arching turns a shoulder press into a decline press and takes tension off your shoulders.

Instead Squeeze your glutes and keep your ribs pulled down.
Pressing the load forward instead of straight up.

A forward press is a weaker, longer path and stresses your shoulders more.

Instead Move your head back to let the load travel in a straight line over your shoulders.
Stopping short of a full overhead lockout.

Without full lockout you miss the top of the press and the strength it builds.

Instead Finish each rep with your elbows locked and the load over your ears.
Letting the weight stack slam down at the bottom.

A slammed stack means gravity did the lowering, not your muscles.

Instead Control the return so the plates settle without banging.

The detail

Tempo: Press with intent and lower under control for about two counts.
Breathing: Breathe in and brace at shoulder height, press, then exhale at the top.
Range of motion: Lower to shoulder height and press to a full overhead lockout each rep. Take the front deltoids through its full working range each rep.
Setting up: Adjust the seat and any pads so the working joint lines up with the machine’s pivot, set the pin to your working weight, and keep contact with the support pad throughout.
If you are new to it: Use a lighter load and press one arm at a time if bracing is difficult.
Once it is easy: Pause at shoulder height to remove momentum between reps.