Smith Machine Shoulder Press

An overhead press in the Smith machine, with the guided bar path providing stability for the shoulders.

How to do it

1. Sit on a bench positioned inside a Smith machine.
2. Grip the bar slightly wider than shoulder-width at shoulder level.
3. Unrack the bar and press it overhead until your arms are extended.
4. Lower the bar back to shoulder level under control.
5. Keep your core tight throughout.
6. Repeat for the desired number of reps.

Tips

• Sit directly under the bar path before unracking.
• Tilt your head back slightly as the bar passes your face.
• Avoid flaring your ribs as the bar travels overhead.

Muscles

Primary: Front deltoid, Side deltoid

Secondary: Traps, Triceps