A seated shoulder press machine is a piece of exercise equipment designed specifically for targeting the shoulder muscles. It typically consists of a seat with a backrest, a set of handles or grips, and a weight stack or resistance system. To use a seated shoulder press machine, follow these steps: 1. Adjust the seat height so that your feet are flat on the ground and your knees are at a 90-degree angle. 2. Sit on the machine with your back against the backrest and grip the handles or grips with an overhand grip. 3. Make sure your elbows are bent at a 90-degree angle and your upper arms are parallel to the ground. 4. Push the handles or grips upward, extending your arms fully while keeping your back against the backrest. 5. Hold the extended position for a moment and then slowly lower the handles or grips back to the starting position. 6. Repeat for the desired number of repetitions. It's important to maintain proper form during the exercise. Keep your core engaged, your back straight, and avoid arching or leaning forward. Start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you get stronger.