Intermediate
SMITH SHOULDER PRESS
Shoulders
Body Part
Delts
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
2
Step:2 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
3
Step:3 Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
4
Step:4 Press the bar upward until your arms are fully extended overhead.
5
Step:5 Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
6
Step:6 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
