At a glance
- Main muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Seat set so the handles start at shoulder height.
- Back against the pad.
- Press up, return slowly and deep.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Plate-loaded shoulder press with independent arms: stable and easy to load heavily without balance or back stress.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Shoulder Press · Machine · rating A
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Smith Machine Shoulder Press · Machine · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the iso-lateral shoulder press.
Let Mitta set the weight.
Mitta plans the iso-lateral shoulder press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
iso-lateral shoulder press
What muscles does the iso-lateral shoulder press work?
The iso-lateral shoulder press mainly trains your shoulders. Your triceps help.
How many reps of the iso-lateral shoulder press should I do?
Mitta plans the iso-lateral shoulder press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the iso-lateral shoulder press?
Good alternatives that train the same muscle are the machine shoulder press, seated dumbbell shoulder press and Smith machine shoulder press.
Is the iso-lateral shoulder press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the iso-lateral shoulder press have rating A?
Plate-loaded shoulder press with independent arms: stable and easy to load heavily without balance or back stress.