A shoulder press performed while seated on a Smith Machine to isolate the shoulder muscles.
- +Stable platform for pressing
- +Focuses on shoulder muscles
- +Can adjust weight easily
- –Reduces core engagement
- –Fixed path may not suit all body types
This exercise targets:
Shoulders
Front Delts
Side Delts
Rotator Cuff
–
Triceps
Chest
Upper Chest
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bench upright and lock safeties just below chin level
- Sit tall, feet flat, back against pad, core braced, shoulders down and back
- Grip bar just outside shoulder width; wrists straight, bar over mid-forearm
- Unrack and hold bar at chin/upper chest with elbows slightly forward
- Press straight up until arms are almost straight; don’t lock out hard
- Lower under control to chin/upper chest; keep elbows under the bar
- Breathe in on the way down, out as you press up
- Use a light weight to learn form; stop if you feel shoulder pain