Intermediate
SMITH SEATED 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 so that the handles are at shoulder level.
2
Step:2 Sit on the machine with your back against the pad and your feet flat on the floor.
3
Step:3 Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
4
Step:4 Lower the handles down to shoulder level, keeping your elbows slightly bent.
5
Step:5 Press the handles up overhead until your arms are fully extended.
6
Step:6 Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
7
Step:7 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
