Overhead Press (Smith Machine)

How to do it

1. Set the bench so your back is supported and sit with the bar at the top of your chest.
2. Place your hands so your wrists stack over your elbows.
3. Press the bar up to nearly straight arms.
4. Lower it under control back to the top of your chest.

Key cues

• Back against the pad
• Elbows a little in front
• Wrists stacked over elbows
• Press to nearly straight arms

Common mistakes

• Flaring your elbows straight out to the sides
• Letting your wrists bend back
• Lifting your back off the pad
• Locking your elbows out hard at the top

Muscles worked

Primary

Front delts

Secondary

Triceps and side delts

Equipment

Smith machine and bench.

Variations

• Overhead Press (Barbell)

  Barbell · Front delts · Push

• Overhead Press (Dumbbell)

  Dumbbell · Front delts · Push

• Overhead Press (Kettlebell)

  Kettlebell · Front delts · Push

References

1. StrengthLog: Seated Smith Machine Shoulder Press
2. ACE: Seated Shoulder Press