Smith Machine Overhead Press

Using the fixed path of the Smith machine, press the bar overhead from in front of your face to train the shoulders without balance demands.

Beginner-Intermediate · Recommended Sets: 3 sets x 8-12 reps · Front Delts, Side Delts, Triceps

Smith Machine Overhead Press — Points to Check Today

  • Don't arch your lower back — If your ribs flare and your lower back arches, you're pressing with your back. (Flaring the ribs and arching the lower back like a bench press)
  • Don't lower behind your neck — A behind-the-neck path overly abducts and rotates the shoulders and can increase strain. (Lowering the bar deep behind the head or neck)
  • Re-engage the hooks securely when done — If you don't engage the hooks, the bar can drop. (Letting go without engaging the hooks after the set)

Smith Machine Overhead Press — How to Do It / If You're New

  1. Place a bench or chair under the bar and sit, or stand, so the bar lines up at the chin-to-front-of-collarbone level.
  2. Grip the bar slightly wider than shoulder width and twist the safety hooks to release the bar. Brace your core.
  3. Exhale and press the bar straight up past the front of your face and overhead. Don't fully lock your elbows at the top.
  4. Inhale and lower slowly to the chin-to-front-of-collarbone level. Don't let your ribs flare.