Smith Machine Overhead Shoulder Press
How to do the Smith Machine Overhead Shoulder Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Shoulders
Triceps
Machine
How to do the Smith Machine Overhead Shoulder Press
- 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.
Log it, see it on your body.
Every Smith Machine Overhead Shoulder Press set you log feeds Ascend's anatomy heatmap, so your shoulders volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Smith Machine Overhead Shoulder Press fits
The Smith Machine Overhead Shoulder Press shows up in training built around a specific goal. See how it fits:
More shoulders exercises
Smith Machine Overhead Shoulder Press: common questions
What muscles does the Smith Machine Overhead Shoulder Press work?
The Smith Machine Overhead Shoulder Press primarily works the Shoulders. It also recruits the Triceps as supporting muscles.
Is the Smith Machine Overhead Shoulder Press suitable for beginners?
Yes. The Smith Machine Overhead Shoulder Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Smith Machine Overhead Shoulder Press?
To do the Smith Machine Overhead Shoulder Press you'll need a weight machine.
Is the Smith Machine Overhead Shoulder Press a compound or isolation exercise?
The Smith Machine Overhead Shoulder Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Smith Machine Overhead Shoulder Press with correct form?
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. Follow the full step-by-step above for the complete movement.
Log your Smith Machine Overhead Shoulder Press sets, free.
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