FlexSmith Machine Shoulder Press
Muscles worked
- Anterior Deltoid
- Lateral Deltoid
- Triceps Brachii
- Trapezius Upper Fibers
- Serratus Anterior
- CategoryPush
- Default target3 sets × 8–12 reps
- EquipmentSmith Machine, Bench
- Movement patternVertical Push
- Training stylesStrength, Hypertrophy
- LevelBeginner-friendly
Technique
Setup
Set an adjustable bench upright, or one notch back, and position it so the bar lowers just in front of your face. Set the safety stops just below chin height, sit with your back against the pad, and grip slightly wider than shoulder width.
Movement
Twist the bar off the hooks and lower it to about chin height. Press straight up until your arms are straight, then lower under control.
Form Tip
Keep your back against the pad and your ribs down. Leaning back to press turns it into an incline press and loads your lower back.
Increase Difficulty
Pause for 1 second at chin height, or slow the lowering phase to 3 seconds.
Decrease Difficulty
Use a lighter load, or raise the safety stops to shorten the range.