Smith-Machine Seated Overhead Press
Build shoulder strength! This Smith-Machine variation offers a stable, supported press for targeted muscle growth.
The Smith-Machine Seated Overhead Press is a compound exercise that mainly works the shoulders, with help from the triceps and chest. You'll need: exercise bench or smith machine.
Required Equipment
Smith-Machine Seated Overhead Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Smith-Machine Seated Overhead Press Variations and Alternatives
How to do the Smith-Machine Seated Overhead Press
Position a bench with a back support inside the Smith machine so you can sit upright with the bar above your head. Ensure the bench is set to a 90-degree angle.
Sit on the bench with your back flat against the pad, feet flat on the floor, and head looking straight ahead.
Grasp the bar with your hands a little wider than shoulder-width apart.
Unrack the bar by rotating your wrists to unhook the latches and lower it to the level just above your shoulders.
Take a deep breath, brace your core, and press the bar upward, extending your arms fully.
Pause at the top of the movement and then slowly lower the bar back to the starting position just above your shoulders.
Ensure to keep your wrists straight and elbows lined under the bar to maintain proper form.
Perform the desired number of repetitions, and once completed, safely rerack the bar before getting up from the bench.
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As with any exercise, proper form is crucial to prevent injury and ensure that the target muscle groups are effectively engaged. Make sure the weight selected allows you to perform the exercise with control and without compromising form. It's advisable to start with lighter weights to master the technique before progressing to heavier loads.
Smith-Machine Seated Overhead Press FAQs
What muscles does the Smith-Machine Seated Overhead Press work?
The Smith-Machine Seated Overhead Press mainly works the shoulders, with help from the triceps and chest. The main muscles are the anterior deltoid and lateral deltoid.
What equipment do you need for the Smith-Machine Seated Overhead Press?
Exercise bench or smith machine.
Is the Smith-Machine Seated Overhead Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Seated Overhead Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Smith-Machine Seated Overhead Press variations and alternatives?
Similar exercises include the Barbell Incline Shoulder Press, Barbell Seated Overhead Behind-Neck Press, Barbell Seated Military-Press and Barbell Seated Overhead Press.
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