Smith Machine Overhead Shoulder Press
10 reps
Press the Smith bar overhead in its fixed track until it lines up with your ears.
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SHOULDERS
Smith Machine Overhead Shoulder Press
The Smith machine overhead press guides the bar along a fixed path, which removes most of the balancing demands of a free-weight press. That extra stability lets you concentrate on pushing hard through the shoulders. It's a good option for building pressing strength, though it's worth mixing in free-weight versions too.
How to do it
- 1
Set the Smith bar to about shoulder height and grip it a bit wider than shoulder-width.
- 2
Sit or stand under the bar so it sits at chest level with your forearms vertical and palms facing forward.
- 3
Unhook the bar and brace your core for a neutral spine.
- 4
Press through your palms to drive the bar overhead.
- 5
Extend fully so the bar lines up over your ears, then lower it back down under control.
- 6
Keep your torso upright and avoid leaning back to move the weight.