Shoulders Exercises

Smith Machine Overhead Press

Skill Level Beginner
Type Strength Training
Equipment Bench, Smith Machine
Body parts Shoulders, Triceps

The Smith machine overhead press helps increase strength and muscle growth throughout the entire shoulder region. The range of motion of the Smith machine assists beginners with learning the movement pattern.

Instructions

Sit on a bench with a back support directly underneath the barbell of a Smith machine. Grip the bar with a double overhand grip, slightly wider than shoulder-width apart at just above shoulder height.
Gripping the bar as tight as possible, press it overhead until your arms are completely locked out. Pause at the top, then lower it back to the starting position.

Trainer’s Tips

Avoid leaning the head back. Push your head through your arms as you raise the bar.

Advanced variations

Swiss Ball Dumbbell Shoulder Press
Barbell Shoulder Press
Inverted Shoulder Press
Smith Machine Overhead Press
Overhead Barbell Press
Overhead Dumbbell Press