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How to do Seated Smith Machine Shoulder Press

Primary muscle: Shoulders

ShouldersBeginnerMachineCompound
Seated Smith Machine Shoulder Press start and end positionSeated Smith Machine Shoulder Press start and end position

Step-by-step

  1. Position the bench directly under the Smith machine at a right angle and sit with your back supported.
  2. Grip the bar at shoulder height with your palms facing forward and unlock it.
  3. Brace your abs and keep your torso stable.
  4. Press the bar up overhead under control, without fully locking your elbows.
  5. Lower the bar slowly to chin-shoulder level.
  6. Repeat the movement smoothly and without jerking.

Coaching tip

Lower the bar to chin level and press it overhead without overarching your lower back.

Caution

Skip this move or ask a professional first if you have pain or an injury in: shoulder, neck. FitCi filters it out of your program automatically based on the injuries in your profile.

More shoulders exercises

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