Shoulder Press (Machine Plates)
Trains the shoulders. You need a machine. One of our free programs uses it, across 2 sessions.
Free to use. The app works out every weight and times your rest.
In the programs
How our programs run the Shoulder Press (Machine Plates)
These numbers are counted from the programs themselves, not averaged off the internet.
1of our 50 programs use it
3×12–15the shape they run most (2 sessions)
1:30typical rest between sets
| Program | Session | Sets × Reps | Progression |
|---|---|---|---|
| Mountain Dog PPL | Push — Chest, Shoulders & Triceps | 3×12–15 | Double: reach rep ceiling on all sets → +2.5 kg, deload 10% after 2 misses |
Where a program carries a progression rule, Durata moves the weight for you.
See it in action
Watch the Shoulder Press (Machine Plates) progress week by week
A full run of a program built around it, session by session, in the real app.
Muscles worked
What Shoulder Press (Machine Plates) trains
Technique
How to do the Shoulder Press (Machine Plates)
- Load the desired weight plates onto the plate-loaded shoulder press machine. Sit with your back against the backrest and adjust the seat so the handles are at shoulder height. Grasp the handles with your palms facing forward.
- Press the handles upward by extending your arms fully overhead.
- Pause briefly at the top of the movement without locking your elbows harshly.
- Slowly lower the handles back to shoulder height with control. Repeat for the desired number of repetitions.
Form cues
Getting it right
- Keep your back and head against the backrest throughout the movement to protect your spine.
- Load both sides of the machine evenly to keep the movement balanced.
- Exhale as you press the handles up and inhale as you lower them.
- Avoid arching your lower back or lifting your hips off the seat as you press.
Substitutes
Swap Shoulder Press (Machine Plates) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Shoulder Press (Machine Plates) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.