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.
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