One-arm machine shoulder press

A compound exercise for the front delts, with help from the triceps, side delts. Equipment: shoulder press machine.

Orbit

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WorksFront deltsTricepsSide delts

Drag to turn the figure. The highlighted muscles are the ones doing the work.

How to do it

Setup: Sit in the shoulder press machine, one handle in hand.
Press one arm up to lockout
Lower slowly, torso still

Muscles worked

One-arm machine shoulder press: 3D figure mid-rep with the front delts highlighted

Front delts · main
Triceps
Side delts

Equipment

Shoulder press machine

Alternatives

Exercises that train the same main muscles. See all one-arm machine shoulder press alternatives.

Alternating dumbbell overhead pressDumbbells
Band overhead pressResistance bands
Dumbbell push pressDumbbells
Elevated pike push-upPlyo box or step
Kettlebell alternating pressKettlebells
Kettlebell overhead pressKettlebells

More front delts exercises

Incline barbell pressBarbell, Adjustable bench and Squat rack
Incline dumbbell pressDumbbells and Adjustable bench
Feet-up push-upPlyo box or step
Lean-forward push-upNo equipment
Standing overhead pressBarbell and Squat rack
Seated dumbbell pressDumbbells and Adjustable bench

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