# Shoulder Press

The seated overhead press — vertical pushing strength with the trunk braced
against the pad.

- **Category:** Main circuit
- **Type:** Machine-based vertical press
- **Targets:** Deltoids, triceps, upper trapezius
- **Defaults:** 4 × 10 weighted

## Setup

Sit with your back against the pad and grip the handles just outside
shoulder-width, elbows bent so the handles start at shoulder height. Plant your
feet flat and set your ribs down over your hips.

## Execution

1. Press the handles straight up until your arms are nearly extended — stop
   short of locking out the elbows.
2. Pause at the top without shrugging, then lower under control back to shoulder
   height.
3. Keep your neck relaxed and your back flat on the pad the whole rep.

## Cues

- Press up, not forward — the handles travel over the shoulders.
- Keep the ribs down; don't arch the lower back to help the press.
- Shoulders stay set — avoid shrugging the handles up with the traps.

## Common Mistakes

- Locking the elbows hard at the top.
- Shrugging the shoulders to finish the press.
- Arching the lower back off the pad as the weight gets heavy.

## Progression

Add weight in small increments once all four sets of ten are smooth; move to a
single-arm press for even loading and extra core demand.
