The Smith Seated Shoulder Press is a weightlifting exercise that targets the shoulder muscles, specifically the front and middle delts. It also engages the triceps and upper chest muscles. The exercise is performed using a barbell on a Smith machine, which allows for a guided vertical movement pattern.
How to perform
Instructions:1. Adjust the seat of the Smith machine so that the barbell is at chest height when seated.
2. Sit on the bench underneath the barbell, facing towards the machine.
3. Grab the barbell with an overhand grip slightly wider than shoulder-width apart.
4. Keep your back straight, core engaged, and feet flat on the ground.
5. Press the barbell overhead by extending your arms fully. Make sure that the barbell moves in a straight line directly overhead.
6. Slowly lower the barbell back to the starting position by bending your elbows and bringing the barbell down to chest level.
7. Repeat for the desired number of repetitions.
8. After completing your set, carefully rack the barbell back onto the hooks of the Smith machine.
9. Remember to maintain proper form throughout the exercise by avoiding any swinging or arching of the back.
10. As with any weightlifting exercise, start with a light weight and gradually increase as you become more comfortable with the movement.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.