Seated Smith Machine Shoulder Press

A seated overhead press on the Smith machine, using the fixed bar path to keep the focus on the deltoids.

How to do it

1. Position a bench inside a Smith machine.
2. Sit facing forward with the bar at shoulder height.
3. Grip the bar slightly wider than shoulder-width.
4. Unrack and press the bar straight up until your arms are extended.
5. Lower the bar back to shoulder height with control.
6. Repeat for the desired number of reps.

Tips

• Align the bench so the bar tracks just in front of your nose.
• Brace your core to keep the lower back from over-arching.
• Plant your feet firmly on the floor for a stable base.

Muscles

Primary: Front deltoid, Side deltoid

Secondary: Traps, Triceps