Smith Machine Shoulder Press Exercise

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Smith Machine Shoulder Press Exercise

Exercise Description

Main Target Muscles

Shoulders 

Secondary Target Muscles

Triceps 

Workout Type

Strength 

Gym Gear

Dumbbell

Fitness Level

Intermediate 

Compound/Isolated 

Compound 

Power Move 

Push

Target Muscle Group: Shoulders

Smith Machine Seated Overhead Press Overview

The Smith machine seated overhead press is a compound exercise for the anterior deltoids. It is an effective workout for building muscles size and strength. 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 becomes much easier to perform the movement which is good for beginners too.

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

How to Do It

  1. To set up the shoulder press for the Smith machine, place a bench in the smith machine and adjust the back so that it is at a 90-degree angle.
  2. Now, sit down on the bench. Adjust the bar's position so that it falls just in front of your face.
  3. Next, add the desired weight and sit down on the bench. You can un-rack the weights by bending your elbows. This is the starting position.
  4. Slowly lower the weight until it is below your chin. Pause and then lift the bar back up to its starting position.
  5. Repeat for desired reps.

Exercise Tips

  1. The smith machine shoulder press is an option for heavy lifting without using  a spotter. 
  2. Do not lock your elbows at the top of the movement.
  3. To reduce your chance of sustaining a shoulder injury, always warm up the first
  4. Always lower the bar under your chin to complete a full range of motion.

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