Smith Machine Shoulder Press

How to do it

1. Set a flat or upright bench under the Smith machine bar and sit with the bar aligned just above the shoulders.
2. Grip the bar slightly wider than shoulder width and unrack it to start at shoulder height.
3. Press the bar straight overhead along the fixed vertical path until the arms are extended.
4. Lower the bar back to shoulder height under control, keeping the shoulders driving the movement.
5. Exhale as you press up and inhale as you lower, keeping the core braced throughout.
6. Keep the torso upright against the bench; a common fault is arching the lower back to help finish the press.

Muscles worked

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