Adjust the Smith machine bar to shoulder height. Stand or sit with a straight back and feet shoulder-width apart, gripping the bar slightly wider than shoulder-width with palms forward.
Execution
Lift the bar off the rack and press it upward, fully extending your arms without locking elbows. Pause briefly at the top, then lower it back to shoulder height with control. Repeat for the desired reps.
Equipment required
Smith Machine
Target muscles
Shoulders
More Detailed Information
Smith Machine Shoulder Press
How to Do:
Setup:
Adjust the Smith machine bar to just above shoulder height. Sit or stand with your back straight, feet shoulder-width apart, and position the bar at shoulder level.
Grip:
Grasp the bar slightly wider than shoulder-width with palms facing forward.
Starting Position:
Lift the bar off the rack and hold it at shoulder height.
Press:
Exhale and press the bar upward, extending your arms fully without locking your elbows.
Pause:
Hold briefly at the top, ensuring the bar is directly above your shoulders.
Lower:
Inhale and slowly bring the bar back down to shoulder height, maintaining control throughout the movement.
Repeat:
Perform the desired number of repetitions with smooth, controlled motion.
Benefits:
The Smith machine shoulder press strengthens the deltoids, triceps, and upper chest. The guided bar path offers stability, making it ideal for beginners or those recovering from injuries. It helps build overhead pressing power and improves shoulder mobility, contributing to better upper body strength and posture.
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