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Smith Machine Shoulder Press
- 1 - Sit on a bench inside the Smith machine with the backrest set upright (around 80–90 degrees) and your feet planted firmly on the floor.
- 2 - Position yourself so the bar will rest at the top of your chest / front of your shoulders when unracked.
- 3 - Grip the bar with an overhand grip, hands slightly wider than shoulder-width apart.
- 4 - Rotate the bar to unrack it from the safety hooks and hold it at the top of your chest with your elbows pointing slightly forward.
- 5 - Brace your core, keep your chest tall, and press the bar straight overhead until your arms are fully extended without locking your elbows.
- 6 - Lower the bar in a controlled manner back to the starting position at shoulder level, inhaling as you lower.
- 7 - Once complete, rotate the bar back onto the safety hooks to re-rack it securely.
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