Shoulder Press (Smith)

Step-by-step instructions

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

1. Step 1Setup
   • Position the Smith machine bar at shoulder height.
   • Stand with your feet shoulder-width apart and grip the bar with your hands slightly wider than shoulder-width.
2. Step 2Position Your Body
   • Step under the bar and rest it on your upper chest, ensuring your elbows are slightly in front of the bar.
   • Engage your core and keep your feet firmly planted on the ground.
3. Step 3Unrack the Bar
   • Lift the bar off the safety catches by straightening your legs and pressing the bar upward.
   • Ensure the bar is balanced and secure above your head before starting the press.
4. Step 4Press the Bar
   • Inhale and lower the bar slowly to your upper chest, keeping your elbows at about a 45-degree angle.
   • Exhale and press the bar back up to the starting position, fully extending your arms.
5. Step 5Control the Movement
   • Ensure that the movement is controlled both on the way down and up to avoid injury.
   • Keep your back straight and avoid arching or leaning excessively.
6. Step 6Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
7. Step 7Finish the Exercise
   • After completing your reps, carefully rack the bar back onto the safety catches.
   • Step back and ensure you are clear of the bar before leaving the machine.