Shoulder Press - Smith Machine Overhead
Recommendations: 2-3 Sets, 6-10 Reps, 80 Wght
Intermediate Shoulders Triceps Chest Strength Smith Machine Push Compound Gym
Purpose: The shoulder press is a good exercise for building up and strengthening the shoulder region.
Benefits: The press is a highly effective compound upper-body exercise.
Sit in the Smith machine chair with your back pressed against the seatback. Grasp the bar. Press the bar straight up with arms extended. This is your starting position. Lower the bar down to your shoulders. Your elbows should flare out to the sides. Inhale during this movement. Press the bar up to the starting position. Your elbows should be extended. Exhale during this movement. Repeat for the recommended number of repetitions.
The Deltoids is a fan-shaped muscle. The Anterior (Front) Deltoid raises the arm toward the front of the body and rotates the arm inward. The Lateral (Side) Deltoid raises the arm to the side. The Posterior (Rear) Deltoid raises the arm toward the rear and rotates the arm outward.
Step 1
Sit in the Smith machine chair, back against the seatback. Grasp the bar and press it straight up, arms extended.
Sit in the Smith machine chair with your back pressed against the seatback. Grasp the bar. Press the bar straight up with arms extended. This is your starting position.
Step 2
Lower the bar down to your shoulders.
Lower the bar down to your shoulders. Your elbows should flare out to the sides. Inhale during this movement. Do not arch your back.
Step 3
Press the bar up to the starting position.
Press the bar up to the starting position. Your elbows should be extended. Exhale during this movement. Hold the bar. Press the bar straight up with arms extended.