A shoulder press performed standing up using a Smith Machine for added stability.
- +Allows focus on shoulder muscles
- +Smith Machine provides balance and control
- +Can adjust weight easily
- –Limits natural movement
- –Reduces core engagement
This exercise targets:
Shoulders
Front Delts
Side Delts
–
Triceps
Chest
Upper Chest
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set bar to about upper-chest height and add light weight; set safeties just below chin level
- Stand under the bar, feet hip-width, slight stagger stance for balance
- Grip just outside shoulder-width, thumbs around, wrists straight
- Position bar at upper chest; elbows slightly forward, not flared
- Brace core and glutes; keep ribs down and avoid arching your lower back
- Press the bar up in a straight path, moving your head slightly back, then “head through” at the top; stop just short of lockout
- Lower under control to chin/upper chest, keeping shoulders down and tension on delts
- Breathe in on the way down; breathe out as you press