Plate-loaded shoulder press: How to Do It, Muscles Worked

Step by step

Adjust the seat so the handles sit at shoulder height.
Keep your chest up and press the handles overhead.
Lower slowly and stop just above the stops.

What you should feel

A steady effort in the front and sides of your shoulders and the back of your arms; your neck and lower back should not strain.

Common mistake

Arching your lower back to push the weight up; press your back into the pad and lower the load if needed.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Chest

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the plate-loaded shoulder press work?

Plate-loaded shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps and chest.

Can I do the plate-loaded shoulder press at home?

Not easily, it needs this: machines. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.

How many sets and reps of the plate-loaded shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Plate-loaded shoulder press