SMITH MACHINE SHOULDER PRESS

HOW TO DO SMITH MACHINE SHOULDER PRESS

The Smith machine shoulder press is an exercise performed using a Smith machine, a piece of weightlifting equipment with a barbell fixed to a vertical track. This exercise primarily targets the anterior deltoid muscles, which are responsible for shoulder abduction and flexion.

How to Perform:

1. Starting Position: Place a seated bench inside the Smith machine and adjust the starting height of the barbell so that you can comfortably reach it.

2. Grasp the bar with your hands so that your elbows are bent at approximately 90 degrees when the bar is at chin level.

3. Execution: Exhale as you press the barbell overhead, fully extending your arms. Hold the bar overhead for a moment and then slowly lower it back to the starting position.

Personal Trainer Tips:

• You may need to adjust the seat's position a few times to find the most comfortable and effective placement. Being too far from the bar may make it feel like you are pushing it forward, while being too close may result in difficulties clearing your chin as you press overhead.

• Maintain proper posture in your lower back and neck throughout the exercise, and perform the movement in a controlled and deliberate manner.

• The Smith machine can be advantageous for individuals new to the barbell military press or those who want to lift heavy weights without a spotter due to its built-in safety features.

Benefits of Smith Machine Shoulder Press:

1. Shoulder Muscle Development: The primary focus of the Smith machine shoulder press is on the deltoid muscles, particularly the anterior deltoids. Regularly performing this exercise helps strengthen and develop the deltoids, contributing to improved shoulder aesthetics and upper body strength.

2. Balance and Stability: The Smith machine offers more stability compared to free weights, making it a suitable choice for beginners or individuals who may have concerns about balancing a barbell during the press.

It's important to note that while the Smith machine shoulder press offers certain benefits, it should not be the sole exercise in your shoulder training routine. Incorporating a variety of exercises, including free weight movements and functional exercises, can provide a more comprehensive shoulder workout and help prevent muscle imbalances.

MUSCLE GROUPS

Primary:

Shoulders

Equipment:

Dumbbells