Smith Machine Seated Shoulder Press

Smith Machine Seated Shoulder Press

Type: Compound Muscle: Shoulders Equipment: Machine

A shoulder press performed while seated on a Smith Machine to isolate the shoulder muscles.

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+Stable path supports controlled pressing
+Builds shoulders and triceps
–Fixed bar path may irritate shoulders
–Less balance and stabilizer work

This exercise targets:

Shoulders

Front Delts

Side Delts

Rotator Cuff

–

Triceps

Chest

Upper Chest

Ratios are approximate and can vary depending on form and technique.

How to perform

Set bench upright and lock safeties just below chin level
Sit tall, feet flat, back against pad, core braced, shoulders down and back
Grip bar just outside shoulder width; wrists straight, bar over mid-forearm
Unrack and hold bar at chin/upper chest with elbows slightly forward
Press straight up until arms are almost straight; don’t lock out hard
Lower under control to chin/upper chest; keep elbows under the bar
Breathe in on the way down, out as you press up
Use a light weight to learn form; stop if you feel shoulder pain