Seated Barbell Smith Machine Shoulder Press

This is an instructional video to correctly demonstrate Seated Barbell Smith Machine Shoulder Press

The content in this video is provided for general information purposes only and is not meant to replace a physiotherapy or medical consultation.

Step by Step

  1. This exercise works your anterior Deltoids, upper Pecs and Triceps
  2. Like any exercise this should be pain free or shouldn’t increase existing pain levels, during, after and the next day.
  3. It is normal to feel some delayed onset muscle soreness between 48-72 hours but this should be manageable
  4. Set the barbell at a height just short of the highest position for the exercise and sit on a bench that has back support.
  5. Unrack the bar by straightening your elbows.
  6. This is your starting position.
  7. Next inhale and lower the bar down with your forearms in a vertical position and your elbow position should be in shoulder scaption, which is slightly in from of your body as this is less strain on your shoulder joints.
  8. Once the bar has reached shoulder height at the bottom of the movement then
  9. Now, exhale and push the barbell upward until it is back to the start position. Make sure that you aren’t shrugging your shoulders throughout.
  10. Repeat.
  11. For strengthening you should perform 6-10 reps to fatigue
  12. You should perform 3-5 sets with 3 minutes rests
  13. This session can be done 2-3 times per week
  14. For endurance you should perform 15-25 reps to fatigue
  15. You should perform 3-5 sets with no more than 30 second rests
  16. This session can be done 2-3 times per week

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Put simply this is Physio done via either telephone or video over the internet. Skype and facetime are examples of this.

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