smith seated shoulder press

Equipment

smith machine

Target muscle

delts

How to perform

1. 1

   Adjust the seat height so that the handles are at shoulder level.

2. 2

   Sit on the machine with your back against the pad and your feet flat on the floor.

3. 3

   Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.

4. 4

   Lower the handles down to shoulder level, keeping your elbows slightly bent.

5. 5

   Press the handles up overhead until your arms are fully extended.

6. 6

   Pause for a moment at the top, then slowly lower the handles back down to shoulder level.

7. 7

   Repeat for the desired number of repetitions.