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Smith Machine Overhead Press
How to do the Smith Machine Overhead Press with good form: step-by-step technique, the muscles it works (delts), coaching cues and the mistakes to avoid.
Muscles worked
- Primary
- Delts
- Secondary
- Triceps
How to do it
- Place an upright bench directly beneath a Smith machine bar so the bar aligns with your upper chest/clavicles.
- Sit down with your back flat against the pad, feet planted firmly on the floor.
- Grasp the bar with a pronated grip slightly wider than shoulder-width and unrack it by rotating your wrists.
- Press the bar straight up overhead until your arms are fully extended.
- Lower the bar slowly under control back down to your upper chest level.
- Pause briefly before initiating the next press.
Coaching cues
- Press straight up
- Keep back flat against the pad
- Control the negative
Common mistakes
- Setting the bench too far forward or backward
- Bouncing the bar off the upper chest
- Locking elbows out too aggressively
Equipment and setup
Smith machine, adjustable bench
Adjustable bench set upright, centered under the Smith machine bar.
Also known as: Smith Machine Shoulder Press
Track your Smith Machine Overhead Press in ROAN
ROAN fills in last session’s weight and reps, estimates your 1RM and keeps your best sets.
