Monday, March 8, 2021
  • Home
  • Deals
  • Advertising
  • Contact Us
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Best Combo Exercises

    The 10 Best Combo Exercises for More Efficient Workouts

    High Intensity Training

    Build Muscles in Minutes With High Intensity Training (HIT)

    Best Prison Workouts

    Solitary Fitness: The 10 Best Prison Workouts

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Loose Skin After Weight Loss

    How To Say Goodbye To Loose Skin After Weight Loss

    High-Calorie Low-Carb Foods

    11 High-Calorie Low-Carb Foods to Include in Your Diet

    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Dumbbell Upright Row

    Dumbbell Upright Row Exercise Guide and Videos

    Guide To Burpees

    The Ultimate Guide to Burpees: Muscles Worked, Benefits, How-to, and Variations  

    Lunges Alternatives

    The 10 Best Alternatives to Lunges for Bad Knees

    Dumbbell Standing Calf Raise

    Dumbbell Standing Calf Raise Exercise Guide and Videos

    How To Do Dead Hangs

    Dead Hangs: Muscles Worked, How-To, Benefits, and Variations

    Leg Extension Alternatives

    The 13 Best Leg Extension Alternatives for Quads Size and Strength  

    Samir Bannout

    The 10 Best Exercises for Stronger Rhomboids

    Chin Up Hypertrophy Guide

    The Chin-Ups For Size and Strength Guide

    Leg Curl Alternatives

    The 15 Best Leg Curl Alternatives for Stronger Hamstrings

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Best Maca Powder Supplement

    10 Best Maca Powder Supplement Brands Reviewed for 2021

    Best Manual Treadmills

    9 Best Manual Treadmills Reviewed For 2021

    Best Pre-Workouts For Weight Loss

    10 Best Pre-Workouts For Weight Loss Reviewed (2021)

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Fitness Volt: Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
  • Mr. OlympiaHOT
  • Workouts
    • All
    • Arms
    • Back
    • Cardio
    • Chest
    • Core
    • Legs
    • Workout Plans
    Best Combo Exercises

    The 10 Best Combo Exercises for More Efficient Workouts

    High Intensity Training

    Build Muscles in Minutes With High Intensity Training (HIT)

    Best Prison Workouts

    Solitary Fitness: The 10 Best Prison Workouts

  • Nutrition
    • All
    • Essential Nutrients
    • Nutrition Tips
    Loose Skin After Weight Loss

    How To Say Goodbye To Loose Skin After Weight Loss

    High-Calorie Low-Carb Foods

    11 High-Calorie Low-Carb Foods to Include in Your Diet

    Ronnie Coleman

    What Did Ronnie Coleman Eat in His Prime?

  • Training
  • Exercises
    • All
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    Dumbbell Upright Row

    Dumbbell Upright Row Exercise Guide and Videos

    Guide To Burpees

    The Ultimate Guide to Burpees: Muscles Worked, Benefits, How-to, and Variations  

    Lunges Alternatives

    The 10 Best Alternatives to Lunges for Bad Knees

    Dumbbell Standing Calf Raise

    Dumbbell Standing Calf Raise Exercise Guide and Videos

    How To Do Dead Hangs

    Dead Hangs: Muscles Worked, How-To, Benefits, and Variations

    Leg Extension Alternatives

    The 13 Best Leg Extension Alternatives for Quads Size and Strength  

    Samir Bannout

    The 10 Best Exercises for Stronger Rhomboids

    Chin Up Hypertrophy Guide

    The Chin-Ups For Size and Strength Guide

    Leg Curl Alternatives

    The 15 Best Leg Curl Alternatives for Stronger Hamstrings

  • Food FactsTrending
  • News
    • Deals
    • Videos
    • Bodybuilding
    • CrossFit
    • Powerlifting
    • Strongman
    • MMA
  • Reviews
    • All
    • Lifting Gear & Accessories
    • Supplements
    Best Maca Powder Supplement

    10 Best Maca Powder Supplement Brands Reviewed for 2021

    Best Manual Treadmills

    9 Best Manual Treadmills Reviewed For 2021

    Best Pre-Workouts For Weight Loss

    10 Best Pre-Workouts For Weight Loss Reviewed (2021)

    Trending Tags

    • Ample
    • pre-workout
    • Meal Replacement
    • Pre-Kaged
No Result
View All Result
Bodybuilding, Fitness, CrossFit, Strongman and Powerlifting
No Result
View All Result
Home Exercise Guides

Smith Machine Seated Overhead Press (Shoulders)

How to do the Smith machine seated overhead press

Malik, DPTbyMalik, DPT
April 13, 2019
Seated Smith machine overhead press

Seated Smith machine overhead press

Facebook Twitter Reddit Flipboard LinkedIn

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

  1. Place the seat between the Smith machine and adjust the bar to a height where you can comfortably perform the overhead press.
  2. Then, sit down on the seat and grab the bar with a slightly wider than shoulder-width grip.
  3. Keep your elbows tucked in to protect your shoulder joints.
  4. 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.
  5. Then, lower the bar until your upper arms are parallel to the floor. Inhale during this portion of the exercise.
  6. 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.

Watch: How to do the Smith machine seated overhead press

For the latest news and updates please follow us on Instagram, Facebook and Twitter.
Facebook Twitter Reddit Flipboard LinkedIn
Categories: Exercise Guides Shoulders
Tags: anterior deltoidcompoundlateral deltoidpectoralis majorpushserratus anteriorsmith machinetrapeziustriceps brachii
Previous Post

Barbell Straight Back Stiff Leg Deadlift (Glutes, Hamstrings)

Next Post

WATCH: Phil Heath’s Advice on Delts Workout

Malik, DPT

Malik, DPT

I'm NASM Certified Personal Trainer and nutritional coach since 2012. I've many certifications including NASM-FNS, NASM- CES and NASM-CPT I am part-time writer, have written for many publications include flex, fitnessvolt, coachmag and M&F.

Related Posts

Best Smith Machine Exercises
Training Exercises

The 18 Best Smith Machine Exercises

Bent-Over Two-Arm Dumbbell Row Guide and Videos
Back

Bent-Over Two-Arm Dumbbell Row Guide and Videos

Long Head Triceps Exercises
Arms

The Best Long Head Triceps Exercises for Thicker, Stronger Arms

Dumbbell Lying Triceps Extension
Arms

How To Do The Dumbbell Lying Triceps Extension

Dumbbell Iron Cross Exercise
Shoulders

Dumbbell Iron Cross Exercise Guide and Videos

Dumbbell Incline Row Back Exercise
Back

Dumbbell Incline Row Exercise Guide and Videos

Cross Jacks Cardio
Legs and Glutes

Cross Jacks Exercise Guide, Variations and Videos

Butt Kicks Exercise
Legs and Glutes

Butt Kicks Exercise Guide Variations & Videos

Cable Standing Row Back Exercise
Back

Cable Standing Row Exercise Guide & Videos

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

  • Trending
  • Comments
  • Latest
Massive Bodybuilders Who Lost Their Gains

The 8 Massive Bodybuilders Who Completely Lost Their Gains

Richest Bodybuilders

9 Richest Bodybuilders In The World

TDEE Calculator

TDEE Calculator: Find Total Daily Energy Expenditure

Cass Martin

Cass Martin – Complete Profile: Height, Weight, Biography

Maxresdefault

Brian Shaw Buys More Equipment For His Home Gym

2021 Olympia Qualification List

2021 Olympia Qualification List and Deadline Dates Announced

Shaun Clarida Keon

Watch: Shaun Clarida and Keone Pearson Pump Up Their Pecs and Delts

Recent Reviews

Best Maca Powder Supplement

10 Best Maca Powder Supplement Brands Reviewed for 2021

Best Manual Treadmills

9 Best Manual Treadmills Reviewed For 2021

Best Pre-Workouts For Weight Loss

10 Best Pre-Workouts For Weight Loss Reviewed (2021)

Fitness Volt

At FitnessVolt.com our mission is to educate and inform you about the latest in professional bodybuilding, fitness, and sports-related content. We believe you should have the best information at your fingertips to help you reach your fitness goals and to stay up to date on everything happening in the bodybuilding, fitness and strength sports industry... Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.
FitnessVolt.com - 1700 Lincoln St. Denver, CO. 

Follow Us

Trending Topics

  • Mr. Olympia 2020
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workouts
  • Boost Testosterone
  • German Volume Training
  • Protein-Packed Foods
  • Jefferson Deadlift
  • What Is Hypertrophy

Calculators

    • IF Calculator
    • TDEE Calculator
    • Calorie Calculator
    • Keto Calculator
    • RMR Calculator
    • Macronutrient Calculator
    • Creatine Calculator
    • Wilks Calculator
    • EER Calculator
    • FFMI Calculator
    • IBW Calculator
    • LBM Calculator
    • Fat Intake Calculator

 

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • About
  • Advertise
  • Contact
  • Syndication
  • Scholarship
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

No Result
View All Result
  • Mr. Olympia
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
  • Training
  • Nutrition
  • Reviews
  • More
    • Diet
    • News
    • Motivation
    • Videos
    • Food Facts
    • Deals
    • Fitness Calculator

© Copyright 2010 - 2021 Fitnes Volt IBC. All Rights Reserved.

24023