Smith Machine Shoulder Press.

Make every rep count.

1. 01

   Set an adjustable bench inside the Smith machine and bring the backrest to 90° so you’re sitting tall with your head, upper back, and glutes supported.

2. 02

   Set the bar height to about eye level when seated, then load the weight evenly on both sides.

3. 03

   Sit under the bar and grab it just outside shoulder-width with an overhand (pronated) grip. Wrists stacked over elbows, forearms mostly vertical.

4. 04

   Unrack the bar and start with your elbows bent around 90° (or slightly lower if comfortable), keeping your ribs down and core braced.

5. 05

   Press straight up by driving your elbows under the bar until your arms are extended overhead—don’t shrug hard; keep shoulders controlled.

6. 06

   Lower the bar slowly back to the start with control, stopping when your upper arms are about parallel to the floor (or a touch below if your shoulders tolerate it).

7. 07

   Repeat for your reps, maintaining a steady tempo and keeping your lower back from arching.