Step 5: Exercises

Shoulder Press—Smith Machine

Difficulty level:


Target Mucsle Groups:


Secondary Muscles:



Fixed Machine


Strengthen shoulder complex.

Starting Position:

Use adjustable bench with back rest at highest possible position.

Position bench so bar passes in front of face.

Sit "tall" with chest high, shoulders down and back flat against the bench.

Take a grip that allows the upper arms to be parallel to the floor when elbows are at 90°.


Maintain a neutral spine by engaging the abdominal region.

Lower the weight in a slow and controlled manner until elbows reach a 90° angle. Lowering the weight below 90° place additional stress on the rotator cuff.

Exhale while returning weight to the starting position.

Do not lock your elbows.