Smith Machine Overhead Shoulder Press
Works the shoulders.
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps
- Equipment
- Machine
- Level
- Beginner
- Mechanic
- Compound
- Force
- Push
How to do it
- To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
- Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
- Slowly begin to lower the barbell until it is level with your chin while inhaling.
- Then lift the barbell back to the starting position using your shoulders while exhaling.
- Repeat for the recommended amount of repetitions.
Track it
Log every set in Pensum. It keeps your best sets and estimates your one-rep max as you go. Estimate your 1RM now.
More Shoulders exercises
- Leverage Shoulder Press Machine
- Machine Shoulder (Military) Press Machine
- Reverse Machine Flyes Machine
- Smith Machine One-Arm Upright Row Machine