Demo & instructions
Smith Machine Shoulder Press
Also known as: Smith Machine Overhead Press, Seated Smith Press
Instructions
A seated overhead press with the bar guided on rails. The back support and fixed path let you concentrate on pushing with your shoulders rather than balancing the weight.
- Movement
- Vertical push
- Type
- Compound
- Level
- Beginner
- Typical range
- 5–20 reps
Setup
- 1Set an adjustable bench nearly upright and position it so the bar travels just in front of your face.
- 2Set the bar at about chin height and sit with your back firmly against the pad.
- 3Grip the bar just wider than your shoulders and rotate it to release the hooks.
Execution
- 1Start with the bar around chin level and your forearms vertical.
- 2Press the bar straight up until your arms are extended overhead.
Target
Equipment
Muscles worked
Equipment
Training use
Strength
Muscle building
Endurance
Conditioning
