Description
Vertical press to develop the shoulders and trunk stability.
01 · Setup
Set up the movement
- Set the starting height and safety stops on the Smith machine.
- Keep your feet stable, trunk braced and pelvis neutral.
- Start with your chest up and shoulders down.
- Keep your wrists aligned and elbows controlled.
- Adjust the supports to stay aligned throughout.
02 · Execution
Perform the rep
- Lower slowly through a range you can control.
- Keep your forearms stable and elbows positioned beneath the load.
- Press vertically without arching your lower back.
Technique cue
Press overhead with your trunk firmly braced.
Common mistakes- excessive lower-back arching
- flaring the elbows too far
- lowering too quickly
- locking out abruptly at the top
- forcing a range beyond your mobility
Safety notes
Risks of poor execution
- The guided path reduces sideways instability.
- Forcing the range can still overload the joints.