The Smith Shoulder Press is a strength training exercise that targets the shoulders, triceps, and upper back muscles. It is performed using a Smith machine, which is a piece of equipment consisting of a barbell attached to vertical guide rails.
How to perform
Step by step instructions:1. Begin by setting up the Smith machine to the appropriate height. The barbell should be positioned at shoulder level when seated on the bench.
2. Sit on a bench underneath the Smith machine with your back straight and feet planted firmly on the ground.
3. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
4. Press the barbell overhead by extending your arms straight up. Keep your core engaged and back straight throughout the movement.
5. Lower the barbell back down to shoulder level with control, bending your elbows slightly as you bring the barbell down.
6. Repeat for the desired number of repetitions. Make sure to breathe out as you press the barbell overhead and breathe in as you lower it back down.
7. Once you have completed your set, carefully rack the barbell back onto the Smith machine.
It is important to start with a light weight and focus on proper form before increasing the weight. As you become more comfortable with the exercise, you can gradually increase the weight to continue challenging your muscles.
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.