How to Do the Smith Machine Overhead Shoulder Press
💪 Shoulders, Triceps🏋️ Machine📊 Beginner🏷️ Strength
How to perform it
- 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.
- 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.
- Slowly begin to lower the barbell until it is level with your chin while inhaling.
- Then lift the barbell back to the starting position using your shoulders while exhaling.
- Repeat for the recommended amount of repetitions.
Muscles worked
The Smith Machine Overhead Shoulder Press primarily targets your Shoulders, with support from your Triceps. You'll need machine.
Make it count toward your goal
Random sets rarely move the needle. In NYUS, the Smith Machine Overhead Shoulder Press slots into a plan built for your goal — sets, reps and progression auto-suggested, logged in two taps, and folded into a weekly review that adapts what comes next.