Smith Machine Overhead Shoulder Press

Technique

How to perform Smith Machine Overhead Shoulder Press

1. Stand under the Smith machine and set the safeties to a height that allows you to start the movement at your upper chest and fully extend your arms overhead.
2. Keep your glutes tight and core tight and feet firmly planted on the ground.
3. Grip the bar with your hands slightly wider than shoulder-width apart, palms facing forward.
4. This is your starting position.
5. Exhale as you press the bar upward in a controlled motion, extending your arms fully.
6. Pause briefly at the top, feeling the contraction in your shoulders, then slowly lower the bar back to the starting position while inhaling.
7. Maintain a steady and controlled pace throughout the movement.
8. Repeat for the prescribed repetitions.

GymDaze demonstration

Watch Smith Machine Overhead Shoulder Press

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.