Smith Machine Seated Overhead Press (Shoulders)

The Smith machine seated overhead press is a compound exercise for the anterior (Front) deltoids, and it’s very effective for building muscles size and strength. Now, using a Smith machine has its benefits since you don’t have to stabilize the weight to lift it unlike with a free weight barbell. So, it’s much easier to perform the movement and it’s good for beginners too.

The exercise a shoulder press variation which is one of the big compound lifts and it’s a pure mass builder since you can use maximal loads of resistance, therefore, stimulating the most muscle growth. The Smith machine shoulder press is a must in any shoulder training routine.

In This Exercise

Target muscle Group: Anterior Deltoid
Type: Strength
Mechanics: Compound
Equipment: Smith machine
Difficulty: Beginner

Exercise Instructions

Place the seat between the Smith machine and adjust the bar to a height where you can comfortably perform the overhead press.
Then, sit down on the seat and grab the bar with a slightly wider than shoulder-width grip.
Keep your elbows tucked in to protect your shoulder joints.
Now, unrack the bar and press it overhead but don’t fully lock out at the top. Exhale during this portion of the exercise and keep your head straight.
Then, lower the bar until your upper arms are parallel to the floor. Inhale during this portion of the exercise.
Repeat for the desired number of reps.

Variations & Tips:

Make sure to keep your elbows tucked in slightly to protect your shoulder rotator cuff. Using a slightly wider than shoulder-width grip will ensure this.
Keep your head straight and do not turn it to either side. This keeps your neck safe and allows you to press with maximum strength from both arms.
Keep your back against the seat pad for optimal safety of the spine.
The Smith machine seated overhead press is a compound exercise which maximally stimulates the anterior (Front) deltoids.