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| Muscles worked:
| | Primary: Side and Rear Shoulders
Secondary: Trapezius
| | Instructions:
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- Place an upright (90 degree angle) bench directly under the Smith Machine bar so the bar can come directly behind your head. Sit on bench with feet firmly on the floor and head up.
- Grasp the bar overhead with palms out and hands placed about six inches farther than shoulder-width apart and elbows pointed down.
- Your back should be straight resting against the back of the bench, with shoulders back and chest out.
- Slowly lower the bar directly behind your neck.
- Press (lift) the barbell above your head until your arms are fully extended, without locking your elbows.
- Lower the weight in a slow, controlled manner back to the starting position.
| | Don'ts:
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- Don't rock or sway your body to gain momentum.
- Don't bounce the weight off your neck and shoulders in an attempt to complete the lift.
- Don't just let the weight drop. Slowly lower the weight in a controlled manner.
| | Alternate exercises:
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| | Note:
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- The Smith Machine can also be used for a Front Shoulder Press. Refer to Front Shoulder Press for specific instructions.
- If you feel any pain in your shoulder joints you may want to stick to using dumbbells (Ex. #36 or #37) or the Front Shoulder Press (Ex. #39) version of this exercise.
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 This site takes advantage of the latest QuickTime technology to display our exercise video demonstrations. If you're having problems viewing these video demonstrations, you can download the latest version of QuickTime by clicking here, FREE of charge. And always feel free to e-mail us if you'd like our help.
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