Smith Machine Shoulder Press

Pro Tip

Try to avoid accidentally hitting your chin with the bar when you press up.

How To

Sit on a bench that has a vertical backrest while in an upright position, holding the bar with an overhand grip wider than shoulder-width just above the level of your shoulders.
Rotate your wrists to unhook the bar.
Exhale and press the bar overhead, extending your arms while keeping your head faced forward.
Continue until your arms are fully extended.
Inhale and lower the bar by allowing your arms to lower with your elbows pointed downward, returning to the starting position.
Place the bar back on the hooks.

Primary Muscle Groups

Front Shoulder

Front portion of your shoulder.

Secondary Muscle Groups

Lower Tricep

Lower tricep, close to your elbow.

Outer Tricep

Outer region of your tricep.

Side Shoulder

Outer portion of your shoulder.

Upper Back

A significant portion of the upper region of your back. It is widest in the middle, forming a diamond shape that connects the middle of your back to both of your shoulder blades and the upper portion of your neck. It is comprised of three regions. Each region has a different function and is trained in different ways.

Upper Chest

Smallest portion of your chest, spanning from your clavicle to your shoulder. It takes up a very small area of your chest and is multiple times smaller than your sternal head.

Upper Tricep

Upper region of your tricep.

Equipment

Smith Machine

This machine can be used to reduce the amount of stabilizer muscles needed to perform an exercise.

Vertical Bench

If a standard vertical bench is unavailable, you can substitute it for an incline (adjustable) bench without rack. Just adjust it so that it also has a vertical back.