Smith Seated Shoulder Press

Setup

1. 01Place an upright bench under the Smith bar so the bar lowers to the upper chest, just in front of the face.
2. 02Sit with the upper back against the pad and feet flat.
3. 03Grip the bar just outside shoulder width with wrists stacked.
4. 04Set the safety stops just below the planned bottom position.

Execution

1. 01Rotate the bar off the hooks and stabilize it overhead.
2. 02Lower under control to chin or upper chest level.
3. 03Press back up to full lockout along the rails.
4. 04Rehook the bar with a wrist rotation at the end of the set.

Checkpoints

• -The bench position puts the bar over the shoulders at lockout, not out in front.
• -The lower back keeps light contact with the pad without heaving.
• -Elbows stay under the bar through the press.
• -Depth is consistent to at least chin level every rep.

Common mistakes

• -Setting the bench so the bar path runs into the face or too far forward of the shoulders.
• -Sliding the hips forward into a fake incline press.
• -Bouncing off the safety stops at the bottom.
• -Half-repping the top instead of reaching full lockout.