smith shoulder press

Equipment

smith machine

Target muscle

delts

How to perform

1. 1

   Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.

2. 2

   Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

3. 3

   Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.

4. 4

   Press the bar upward until your arms are fully extended overhead.

5. 5

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

6. 6

   Repeat for the desired number of repetitions.