Smith Machine Seated Shoulder Press
The overhead press in the Smith machine from a bench with a backrest; the seat and the rails fix the path, so the legs cannot help.
How to do it
Setup
Seated with the back on an upright bench set under the bar, bar at chin height, hands just wider than the shoulders.
Steps
- Unrack and press the bar up to straight arms.
- Keep the back and the head on the pad.
- Lower the bar to chin height, then press again.
Common mistakes
Bench set so the bar comes down onto the face: slide it until the bar passes just in front of the chin. Lower back arching off the pad to finish the press: ribs down, glutes on the seat. Bar knocking on the stops between reps: turn it at chin height.
Breathing
Exhale pressing, inhale lowering.
