How to perform Smith Machine Shoulder Press with proper form
Setup
- Adjust the Smith Machine: Set the bar at shoulder height.
- Select Your Weight: Load the appropriate weight plates onto the bar.
Positioning
- Stand under the Bar: Position yourself so that the bar rests just above your collarbones.
- Grip the Bar: Use a grip slightly wider than shoulder-width, palms facing forward.
Execution
- Feet Placement: Keep your feet shoulder-width apart, firmly planted on the ground.
- Engage Core: Tighten your abdominal muscles to stabilize your torso.
- Lift the Bar: Push the bar directly upwards until your arms are fully extended overhead without locking your elbows.
- Lower the Bar: Slowly lower the bar back down to the starting position, maintaining control throughout.
Tips
- Keep your back straight and avoid arching.
- Maintain a neutral wrist position.
- Breathe out as you press up and inhale as you lower the bar.
Common Mistakes
- Arching the back excessively.
- Using legs to push the bar instead of shoulders.
- Allowing the elbows to flare out excessively during the press.
Following these steps will help ensure you perform the Smith Machine Shoulder Press safely and effectively.
Exercises
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Crossover, Cable
Type: Upper, Pull
Target: Chest
Synergist: Shoulders
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Cable
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Fly, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Band
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Chest Press, Leverage Machine
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders
Decline Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Decline Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Incline Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps