How to do a smit-machine seated shoulder press

Setup:

1. Position: Place a bench (preferably with back support) inside a Smith machine. Adjust the bench so the bar path is directly in front of your face.
2. Bar Height: Set the bar on the safety catches at about shoulder height.
3. Grip: Sit down and grasp the bar with an overhand grip, slightly wider than shoulder-width.

The Lift:

1. Unrack: Push up to unrack the bar and twist your wrists to release the safety hooks.
2. Starting Position: Lower the bar to your upper chest/collarbone level.
3. Press: Exhale and press the bar straight up until your arms are fully extended but not locked out.
4. Lower: Inhale and slowly lower the bar back to the starting position in a controlled manner.

Tips:

• Keep your back pressed firmly against the bench support.
• Don't let the bar bounce off your chest; control the descent.
• The Smith machine provides a fixed path, allowing you to focus on pushing heavy weight.