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Smith Machine Shoulder Press Exercise

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Smith Machine Shoulder Press Exercise

Table of Contents

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

A smith machine seated shoulder press is a workout that primarily targets the shoulder muscles. This exercise can be performed with a moderate weight and higher reps to build muscle or with a heavy weight and lower reps to build strength. Either way, this exercise will help you achieve your fitness goals.


The benefits of this particular workout are many, but some of the most notable benefits include increased muscular endurance and strength and improved joint stability. Additionally, this exercise can also help to improve your posture and reduce your risk of injuries in the future.

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 and 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 chances of sustaining a shoulder injury, always warm up your muscles first.
  4. Always lower the bar under your chin to complete a full range of motion.

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