Smith Machine Overhead Shoulder Press

GymDaze demonstration

Watch Smith Machine Overhead Shoulder Press

Technique

How to perform Smith Machine Overhead Shoulder Press

1. Stand beneath the Smith bar with it at upper-chest height and the stops set for the intended range.
2. Plant your feet and hold your ribs and pelvis steady, keeping tension through the trunk and glutes.
3. Take an overhand grip slightly wider than shoulder width and disengage the hooks.
4. Press the bar overhead by extending the elbows and raising the arms, without dipping the knees to drive the load.
5. Let the shoulder blades move as the arms rise rather than pinning them down throughout the press.
6. Lower the bar in front of you toward the upper chest under control while keeping the torso steady.
7. Re-engage the hooks when the set is complete.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.