Smith Machine Shoulder Press
Targeted Muscle Groups
Primary Muscles:
- Deltoids:
Secondary Muscles:
- Triceps Brachii:
- Upper Pectorals:
- Trapezius:
- Core Muscles:
Equipment Needed
- Smith Machine:
- Adjustable Bench:
- Weight Plates:
How to Perform the Smith Machine Shoulder Press: Step-by-Step Guide
1. Setup:
Smith Machine Shoulder Press
Illustration credit © Aliaksandr Makatserchyk
2. Starting Position:
3. Unrack the Bar:
4. Press the Bar Upward:
5. Top Position:
6. Lower the Bar:
7. Repetition:
Recommended Reps and Sets
- For Muscle Strength and Hypertrophy:
- For Endurance and Muscle Tone:
Pro Tips for Success
- Focus on Form:
- Control the Movement:
- Use the Right Weight:
- Engage Your Core:
Common Mistakes to Avoid
- Overarching the Lower Back:
- Locking the Elbows:
- Incorrect Grip Width:
- Using Too Much Weight:
- Neglecting the Eccentric Phase: