Smith machine shoulder press
Overview of the exercise
The Smith Machine Shoulder Press is a strength training exercise that targets the shoulders and upper body. This exercise is performed using a Smith Machine, which is a weightlifting machine that consists of a barbell on a fixed track. The Smith Machine allows for stability and safety while performing weightlifting exercises. The Shoulder Press exercise focuses on the deltoids, which are the muscle groups that are responsible for moving the arms overhead.
This exercise helps to develop stronger, more toned shoulders and is an excellent addition to any upper body workout routine. By using proper form and increasing resistance, you can build impressive shoulder strength and improve your overall physique.
Exercise Profile:
Muscle Group Targeted: Shoulders
Equipment: Smith Machine
Mechanics: Compound
Experience Level: Beginner
Secondary Muscles hit: Triceps, Upper back, Chest, Traps
Instructions:
To perform the Smith Machine Shoulder Press, follow these steps:
- Stand facing the Smith Machine with your feet hip-width apart.
- Grasp the barbell with a wide grip, your palms facing forward.
- Step under the barbell, positioning it just above your shoulders.
- Take a deep breath, brace your core, and lift the barbell off the hooks.
- Slowly press the barbell overhead, straightening your arms until they are fully extended.
- Hold for a brief moment at the top and then slowly lower the barbell back to the starting position, keeping your elbows slightly bent.
- Repeat for the desired number of repetitions.
It is important to maintain proper form during the exercise to avoid injury. Keep your shoulders back, chest lifted, and core engaged throughout the entire movement. Avoid arching your back or locking your elbows at the top of the exercise. Start with a lighter weight and gradually increase as you become more comfortable with the exercise.
Smith Machine Shoulder Press Tips
- Maintain proper form: Keep your shoulders back and chest lifted throughout the entire movement. Avoid arching your back or locking your elbows at the top of the exercise.
- Use a wide grip: Using a wide grip on the barbell will help target your deltoids more effectively.
- Breathe: Take a deep breath before each repetition, exhaling as you press the barbell overhead. This will help you maintain stability and control during the exercise.
- Control the movement: Move the barbell in a slow and controlled manner, both on the way up and the way down. This will help engage the right muscle groups and reduce the risk of injury.
