Smith Machine Shoulder Press

oec:smith-machine-shoulder-press

A seated vertical pressing exercise using a Smith machine to target the anterior deltoids and triceps with fixed-track stability.

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Also called: Smith machine overhead press, seated Smith press, Smith overhead press, Smith Press

How to do it

Place an adjustable bench set to a steep incline (around 75 to 85 degrees) directly inside the Smith machine.
Align the bench so the bar path clears just in front of your face and descends toward your upper chest or chin.
Sit back firmly against the pad with feet flat on the floor.
Grip the bar slightly wider than shoulder width using a pronated grip and rotate the bar to unhook it from the safety catches.

Lower the bar under control until it reaches roughly chin or upper-chest level, keeping your elbows slightly forward rather than flared out wide.
Pause briefly at the bottom without resting the bar on your chest.
Press the bar vertically along the track until your arms are fully extended overhead without violently locking out the elbows.
Repeat for the desired number of repetitions, then rotate the bar to re-engage the safety catches.

Inhale as you lower the bar under control, and exhale as you press it overhead.

Flaring the elbows straight out laterally.: Tuck the elbows roughly 30 to 45 degrees forward in the scapular plane to protect the shoulder joint.
Positioning the bench too far forward or backward relative to the bar.: Adjust the bench position so the bar descends comfortably just in front of your nose to your upper chest without requiring excessive neck extension.
Excessively arching the lower back off the bench.: Keep your core braced and maintain firm contact between your mid-to-lower back and the support pad.

Always set the Smith machine safety stop pins just below your lowest planned range of motion.

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