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Smith Machine Overhead Shoulder Press

Exercise Data

Type: Strength Main Muscle Worked: Shoulders Other Muscles: Triceps Equipment: Machine Mechanics Type: Compound Level: Beginner Sport: NoForce: Push
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8.9

Out of 10

Excellent

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Smith Machine Overhead Shoulder Press Images

Smith Machine Overhead Shoulder Press
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Smith Machine Overhead Shoulder Press
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Smith Machine Overhead Shoulder Press Guide

Main Muscle: Shoulders

  1. 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.
  2. 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.
  3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
  4. Then lift the barbell back to the starting position using your shoulders while exhaling.
  5. Repeat for the recommended amount of repetitions.

Variation: You can use dumbbells or a barbell to perform this exercise.

Alternative Exercises For Smith Machine Overhead Shoulder Press

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Review: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

May 13, 2015 2:46 PM: I find this exercise incredibly fun for some reason, only did it a few times but my shoulders feel better already

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Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
9/10

May 22, 2014 10:47 AM: u can also do this exercise by putting barbell behind the neck

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Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

Mar 12, 2014 10:46 PM: I like this exercise to start off my shoulder workouts. You get a good idea of your overall shoulder strength and gains. I make sure I am fully warmed up before using heavy weights to ensure I don't injure myself

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Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

Jun 23, 2013 1:05 PM: Do not lock out at the top of the movement in order to keep constant tension on your shoulders. That way, you will get a lot out of this exercise. I think it's a great alternative to free-weight shoulder exercises.

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Review: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

May 5, 2013 9:08 PM: great exercise

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Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
7/10

Mar 18, 2013 6:16 PM: Be careful

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Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
6/10

Nov 3, 2011 2:13 AM: nice exercise

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Review: Smith Machine Overhead Shoulder Press

Exercise Rating
1/10

Oct 26, 2011 1:12 PM: i am not a fan of the smith machine and how it locks you into unnatural ranges of motion. i tried this exercise a few times and was great for the ego as i could go ~20% heavier. strained a trap trying to stabilize and was hurt for over a week. stick to overhead dumbell and barbell presses now for better...+See More

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Review: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

May 5, 2011 11:53 AM: hit the spot

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Review: Smith Machine Overhead Shoulder Press

Exercise Rating
9/10

Mar 10, 2011 9:10 AM: great workout!

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