Shoulders / Beginner / Compound (multi-joint)

Smith Machine Overhead Shoulder Press

A Smith machine exercise for the front delts and side delts, with the triceps and forearms assisting.

At a glance

Primary

Front delts, Side delts

Secondary

Triceps, Forearms & grip

Equipment

Smith machine

Movement pattern

Overhead push

Level

Beginner

Type

Shoulders, Compound (multi-joint)

Loads the shoulder. Use a load you can control and skip it if it causes pain.

How to do it

1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
4. Then lift the barbell back to the starting position using your shoulders while exhaling.
5. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Seat so low the handles start below the shoulders.

  Why it hurts: The shoulder starts deep in a loaded, unstable position.

  ✓ Instead: Set the seat so the handles start about level with the shoulders.

• ✗ Arching away from the back pad.

  Why it hurts: The lower back takes the load.

  ✓ Instead: Keep the back against the pad with the core braced.

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