Smith machine overhead shoulder press

Proper Position

• Sit on a bench set at a 90° incline under the Smith machine, with your back firmly supported against the bench.
• Adjust the bar height so it is within easy reach in the starting position.
• Grip the bar with a pronated grip (palms facing forward), hands slightly wider than shoulder-width apart.
• Keep your feet firmly planted on the floor for optimal stability.

Movement

• Unlock the bar and lower it slowly until it is just above the top of your chest.
• Push the bar upward by fully extending your arms, without locking your elbows.
• Slowly lower the bar back to the starting position in a controlled manner.
• Repeat for the desired number of repetitions.

Breathing

• Inhale as you lower the bar toward your chest.
• Exhale as you push the bar upward.