Smith Machine Shoulder Press

Set-up

• Set an upright bench under the Smith machine so the bar passes just in front of your face.
• Grip the bar slightly wider than shoulder width, and set the safety stops at chin height.

How to do it

1. Unhook the bar and press it overhead until your arms are straight.
2. Lower it slowly until it is level with your chin.
3. Press up again, then hook the bar back on when you finish.

Coaching cues

• Keep your back flat against the pad.
• Wrists stay stacked over your elbows.

Common mistakes

• Lowering the bar behind your head.
• Arching the lower back away from the bench.