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Smith Machine Shoulder Press

StrengthBeginnerMachine

What this trains

Front and back view. The highlighted part is where this exercise works most; paler areas are helpers.

Targets: Front delts, Side delts

Primary: Shoulders

Secondary: Triceps

How to

  1. 1Set a bench upright inside the Smith machine so the bar passes just in front of your face and sit with your back supported.
  2. 2Unhook the bar and lower it under control to about chin height.
  3. 3Press it straight up until your arms are almost locked out, then rack it with the safety hooks when you finish.
  4. 4Keep your ribs down and your lower back against the pad instead of arching.