How to Do
How to Do Smith Machine Shoulder Press, Military Press
The smith machine shoulder press military press should begin with a good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the smith machine shoulder press military press.
Beginning
Beginning Smith Machine Overhead Press
1. Sit exactly beneath the barbell of a Smith machine on a bench with a back support. Grip the bar with a double overhand grip just above shoulder height, somewhat wider than shoulder width apart.
2. Tighten your grip on the bar and force it above until your arms are completely locked out.
Movement
Smith Machine Overhead Press Movement
1.Adjust the bench such that the seatback is fully upright. Place the bench such that when you're seated, the bar is above and slightly in front of your head.
2.Sit on the bench with your feet planted on the ground. They should be about shoulder-width apart to provide better stability.
3.Take a grip that's slightly wider than shoulder-width apart, making sure that your elbows are directly under your wrists and the bar.
4.Tighten your abdominals to support the spine and back and un-rack the bar.
5. Lower the bar to the upper chest, making sure that your elbows do not flare forward, but remain under the bar. Press the bar upward and overhead, rest and repeat.
6. If you feel your back begin to arch at any point during the exercise, pause and readjust before continuing.
Benefits
Smith Machine Overhead Press Benefits
Perform this exercise in the gym.
This will help you build up strength in your shoulders, as well as the back of your arms triceps.
You'll also activate your abdominal muscles to stabilize your torso and support your spine.
Exercise Aliases
Seated Shoulder Press Machine, How to Do the Shoulder Press, Smith Machine Shoulder Exercises.
