How to perform Smith Machine Shoulder Press with proper form

Setup

  1. Adjust the Smith Machine: Set the bar at shoulder height.
  2. Select Your Weight: Load the appropriate weight plates onto the bar.

Positioning

  1. Stand under the Bar: Position yourself so that the bar rests just above your collarbones.
  2. Grip the Bar: Use a grip slightly wider than shoulder-width, palms facing forward.

Execution

  1. Feet Placement: Keep your feet shoulder-width apart, firmly planted on the ground.
  2. Engage Core: Tighten your abdominal muscles to stabilize your torso.
  3. Lift the Bar: Push the bar directly upwards until your arms are fully extended overhead without locking your elbows.
  4. Lower the Bar: Slowly lower the bar back down to the starting position, maintaining control throughout.

Tips

  • Keep your back straight and avoid arching.
  • Maintain a neutral wrist position.
  • Breathe out as you press up and inhale as you lower the bar.

Common Mistakes

  • Arching the back excessively.
  • Using legs to push the bar instead of shoulders.
  • Allowing the elbows to flare out excessively during the press.

Following these steps will help ensure you perform the Smith Machine Shoulder Press safely and effectively.