Seated Smith machine shoulder press

A seated overhead press with a supported back and guided bar.

Level

Basic

Equipment

Machines

Measure

reps

Tempo

2-1-1-0 (down, pause, up, pause)

Technique

1. Position the seat so the bar clears the front of the face.
2. Plant the feet, support the back and keep the ribs stacked over the pelvis.
3. Press without arching the lower back and return with control.

Common mistakes

• Moving the bar behind the neck.
• Leaning back and flaring the ribs.