Kneeling Smith Machine Shoulder Press

Start in a kneeling posture with your hands gripping the bar shoulder width or wider. Start position of bar is directly in front of your chin. As you press the bar overhead, lean forward with your body and pinch your shoulder blades. Finish the press over the back of your head. Machine (overhead) presses are typically more restrictive on the shoulder joint and more often than not do more damage than good. I recommend keeping these light and your reps up. Use them at the beginning of a routine to stretch and warm up.