Smith Shoulder Press

enums.exercise_tag.STRENGTHenums.exercise_tag.PUSH

exercise_detail.body_part: enums.body_part.SHOULDERS

exercise_detail.description

The Smith Seated Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and lateral heads. It also engages the triceps and upper chest. This exercise is performed using a Smith machine, which provides stability and allows for a controlled range of motion.

exercise_detail.how_to_perform

Adjust the bench to an upright position and set it under the Smith machine bar.
Sit on the bench with your back firmly against the pad and feet flat on the floor.
Grip the bar slightly wider than shoulder-width apart with an overhand grip.
Unrack the bar by rotating it forward and position it just above your upper chest.
Inhale and press the bar upward until your arms are fully extended but not locked out.
Exhale as you lower the bar back to the starting position, just above your upper chest.
Repeat for the desired number of repetitions.

exercise_detail.what_muscles_work

exercise_detail.primary_muscle:

exercise_detail.secondary_muscles:

exercise_detail.tips

Ensure your back remains pressed against the bench throughout the movement to prevent arching.
Keep your core engaged to maintain stability and support during the press.
Focus on a slow, controlled motion to maximize muscle engagement and reduce injury risk.
Avoid locking out your elbows at the top of the movement to maintain tension on the muscles.
Adjust the bench height so that when seated, your eyes are level with the bar before unracking it.
Warm up properly before performing heavy sets to prepare your shoulders for exertion.

exercise_detail.common_mistakes

Setting the bench at an incorrect angle, leading to improper shoulder alignment.
Positioning the bar too far forward or backward, causing strain on the shoulders.
Using a grip that's too wide or too narrow, affecting shoulder and tricep engagement.
Lowering the bar too far down, risking shoulder impingement.
Not maintaining a stable core, resulting in lower back arching.
Allowing the elbows to flare out excessively, increasing shoulder stress.
Using momentum to push the bar up instead of controlled muscle contraction.
Failing to keep the wrists straight, leading to unnecessary wrist strain.
Neglecting to engage the scapulae, reducing shoulder stability.
Not adjusting the safety stops, increasing the risk of being trapped under the bar.