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
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Handstand Push Up, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Muscle Up, Bodyweight
Type: Upper, Pull
Target: Biceps, Forearms, Shoulders, Back, Chest, Triceps
Skullcrusher, Barbell
Type: Upper, Push
Target: Triceps
Skullcrusher, Cable
Type: Upper, Push
Target: Triceps
Skullcrusher, Dumbbell
Type: Upper, Push
Target: Triceps
Skullcrusher, EZ Bar
Type: Upper, Push
Target: Triceps
Triceps Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Dip, Leverage Machine
Type: Upper, Push
Target: Triceps
Synergist: Back, Chest, Shoulders
Triceps Extension, Barbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Cable
Type: Upper, Push
Target: Triceps
Triceps Extension, Dumbbell
Type: Upper, Push
Target: Triceps
Triceps Extension, Band
Type: Upper, Push
Target: Triceps
Triceps Pushdown, Cable
Type: Upper, Push
Target: Triceps
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps