Smith Seated Shoulder Press
Target Muscle
Secondary Muscles
Equipment
Sit on the bench with your back flat against the pad and position the bar so it's just above shoulder height, with your hands slightly wider than shoulder-width apart.
Lift the bar off the rack by pushing up and slightly forward, then lower it down to your chest level, keeping your elbows bent at a 90-degree angle.
Push the bar back up until your arms are fully extended, making sure to exhale as you perform this movement.
Slowly lower the bar back down to the starting position while inhaling, ensuring to keep your back flat against the pad throughout the entire exercise. Repeat the process for your desired number of repetitions.
Pro Tip
Correct Grip: Your hands should be slightly wider than shoulder-width apart on the bar, with your palms facing forward. This is the standard grip for the Smith Seated Shoulder Press. A common mistake is gripping the bar too wide or too narrow, which can lead to shoulder or wrist injuries. Controlled Movement: Avoid the mistake of using momentum to lift the weight. The movement should be slow and controlled, both when lifting and lowering the weight. This not only reduces the risk of injury but also maximizes muscle engagement. Full Range of Motion: Make sure to complete the full range of motion. Start with the bar just above your shoulders and press upward until your arms are fully extended, but don't lock your elbows at the top