Smith-Machine Overhead Shoulder Press
Build shoulder strength safely! The Smith Machine guides you, making overhead presses more stable and accessible.
The Smith-Machine Overhead Shoulder Press is a compound exercise that mainly works the shoulders, with help from the triceps and chest. You'll need: smith machine and weight plates.
Required Equipment
Smith-Machine Overhead Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Side Shoulder (lateral deltoid)
Secondary
Triceps (triceps brachii); Upper Chest (pectoralis major, clavicular head)
Smith-Machine Overhead Shoulder Press Variations and Alternatives
How to do the Smith-Machine Overhead Shoulder Press
Set up the Smith machine with the bar at about shoulder height.
Load the desired weight plates onto the bar.
Stand under the bar, positioning it across your shoulders. Grip the bar slightly wider than shoulder-width apart.
Unlatch the bar and stabilize your core by tightening your abdominals and glutes.
Press the bar directly overhead by extending your elbows until your arms are straight.
Pause briefly at the top of the movement.
Lower the bar back to the starting position with control to complete one repetition.
Perform the desired number of reps and sets, ensuring proper form throughout.
Make sure to maintain proper posture during the exercise, keeping your back straight, and avoid locking your knees. Adjust the weight according to your strength and fitness level. Always perform this exercise with a focus on form to prevent injury.
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Smith-Machine Overhead Shoulder Press FAQs
What muscles does the Smith-Machine Overhead Shoulder Press work?
The Smith-Machine Overhead Shoulder 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 Overhead Shoulder Press?
Smith machine and weight plates.
Is the Smith-Machine Overhead Shoulder 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 Overhead Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Smith-Machine Overhead Shoulder Press variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Incline Shoulder Press, Barbell Standing Close-Grip Military-Press and Barbell Standing Military-Press.
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