Smith Machine Seated Single-Arm Neutral-Grip Shoulders Press
The one-arm press in the Smith machine, seated side-on to the bar so the hand grips it palm in; the rails steady the path.
How to do it
Setup
Seated side-on to the Smith bar on a bench, the bar beside the shoulder, one hand on it palm in.
Steps
- Unhook the bar and press it up until the arm is straight.
- Keep the elbow under the bar and the free hand on the thigh.
- Lower to shoulder height, then rack it and switch sides.
Common mistakes
Bench too far from the bar: the arm reaches sideways; sit so the bar runs past the shoulder. Twisting the torso toward the bar: keep the chest square to the front. Leaving the bar unhooked between sides: rack it before you switch.
Breathing
Exhale on the press, inhale lowering.
