Shoulder Press - Seated (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Sit on the Smith machine bench with your back against the pad and feet flat on the floor.
   • Adjust the seat height so that the bar is at shoulder level when you are seated.
2. Step 2Grab the Bar
   • Stand up and position yourself under the bar, ensuring it rests on your upper chest.
   • Use an overhand grip, slightly wider than shoulder-width apart.
3. Step 3Position Your Body
   • Sit back down while keeping the bar in position, ensuring your back is straight and your core is engaged.
   • Keep your feet flat on the ground and your elbows slightly in front of the bar.
4. Step 4Lift the Bar
   • Press the bar upward by extending your arms fully, keeping your wrists straight.
   • Ensure that your elbows do not flare out too much and maintain a controlled motion.
5. Step 5Lower the Bar
   • Lower the bar back down to shoulder level in a controlled manner, keeping your elbows at a 45-degree angle.
   • Do not let the bar rest on your chest; maintain tension in your muscles.
6. Step 6Repeat
   • Continue to lift and lower the bar for the desired number of repetitions, focusing on maintaining proper form.
7. Step 7Finish the Exercise
   • After completing your reps, carefully rack the bar back onto the Smith machine.
   • Stand up and step away from the machine, ensuring you maintain balance.