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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: No
Force: Push
Your Rating: 


8.8

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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Tips and Reviews - Login to rate

 





 
  • Reviews & Tips
  • Reviews
  • Tips

of people found this tip helpful

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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of people found this tip helpful

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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of people found this review helpful

Review: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

May 5, 2013 9:08 PM: great exercise



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of people found this tip helpful

Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
7/10

Mar 18, 2013 6:16 PM: Be careful



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of people found this tip helpful

Tip: Smith Machine Overhead Shoulder Press

Exercise Rating
6/10

Nov 3, 2011 2:13 AM: nice exercise



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of people found this review helpful

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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of people found this review helpful

Review: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

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



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of people found this review helpful

Review: Smith Machine Overhead Shoulder Press

Exercise Rating
9/10

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



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of people found this review helpful

Review: Smith Machine Overhead Shoulder Press

Exercise Rating
10/10

Feb 9, 2011 11:50 AM: you cant call those OVERHEAD PRESSES!



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