How to do a smit-machine standing shoulder press

Setup:

1. Bar Height: Set the bar in the Smith machine to a height that is just below your shoulders.
2. Stance: Stand with your feet shoulder-width apart, directly under the bar.
3. Grip: 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. The bar should be resting on your upper chest.
2. Press: Engage your core, keep your chest up, and press the bar straight overhead until your arms are fully extended.
3. Control: Pause briefly at the top.
4. Lower: Slowly and with control, lower the bar back to the starting position on your upper chest.

Tips:

• Avoid using your legs to generate momentum (unless performing a push press).
• Keep a slight bend in your knees for stability.
• Be careful not to arch your back excessively as you press.