Smith Machine Overhead Press

oec:smith-machine-overhead-press

A seated or standing vertical press using a Smith machine to target the shoulders and triceps along a fixed track.

Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.

Also called: Smith Machine Shoulder Press, Smith Machine Seated Overhead Press, Multi Press Shoulder Press, Seated Smith Shoulder Press, Shoulder Press, on Multi Press

How to do it

Setup

Position an adjustable bench inside the Smith machine with the backrest set nearly vertical (around 75 to 85 degrees).
Adjust the seat so that the bar clears just in front of your face and lowers toward your upper chest or chin.
Sit upright with your feet planted firmly on the floor and your back supported against the pad.
Grasp the bar with an overhand, pronated grip slightly wider than shoulder width.

Movement

Rotate the bar to unrack it and press it to an arms-extended overhead position without locking out your elbows forcefully.
Lower the bar under control down toward your chin or upper chest, keeping your elbows angled slightly forward in the scapular plane.
Once you reach the bottom of your comfortable range of motion, press the bar upward in a smooth, continuous motion back to the top.
Complete the desired repetitions, then rotate the bar back into the safety hooks to rack it securely.

Breathing

Inhale as you lower the bar toward your chest, and exhale forcefully as you press overhead.

Cues

Drive your feet into the floor.
Keep elbows slightly tucked, not flared directly to the sides.
Press the bar straight up without hyperextending your lower back.

Common faults

Flaring the elbows out excessively wide.: Position elbows about 30 to 45 degrees forward to reduce shoulder impingement stress.
Excessively arching the lower back off the bench.: Brace your core and keep your lower back flush against the bench pad.
Bouncing the bar out of the bottom position.: Lower the bar with control and pause momentarily before reversing direction.

Safety

Set the safety stopper pins on the Smith machine just below the bottom of your intended range of motion.

Muscles

Front deltoid prime mover
Side deltoid prime mover
Triceps brachii synergist
Pectoralis major, clavicular head synergist
Middle trapezius stabilizer
Lower trapezius stabilizer
Serratus anterior stabilizer

Joints

Shoulder: Abduction, Flexion
Elbow: Extension
Shoulder blade: Upward rotation, Elevation

Details

Movement: Vertical push, Push
Modality: Strength, Hypertrophy
Mechanics: compound
Force: push
Laterality: bilateral
Kinetic chain: open
Level: beginner
Equipment: Smith machine; Adjustable bench or Flat bench
Record: Repetitions and Load
Load: external, total

variation of Barbell Overhead Press
substitute for Barbell Overhead Press
regression of Barbell Overhead Press
substitute for Seated Barbell Overhead Press
substitute for Machine Shoulder Press
substitute for Smith Machine Shoulder Press

Sources

wger: Shoulder Press, on Multi Press, by wger.de (CC-BY-SA-3.0)

This record: CC-BY-SA-4.0.

Data

smith-machine-overhead-press.json