Smith Machine Overhead Press

Which muscles does it train?

Equipment needed

How to perform it

For strength, 3 to 5 sets of 3 to 6 reps with 2 to 3 minutes of rest are common. For hypertrophy, use 3 to 4 sets of 8 to 12 reps with 60 to 120 seconds of rest.

Execution and technique cues

• Sit upright on a bench directly under the bar, gripping it slightly wider than shoulder-width.
• Unrack the bar at shoulder height, keeping your wrists stacked directly over your elbows.
• Press the bar vertically in a straight path by extending the arms while keeping your core braced.
• Lock your elbows at the top of the movement and lower the bar under control back to the starting position.

Common mistakes

• The elbows flare out to the sides, which increases joint stress on the shoulders.
• The lower back arches excessively to compensate for heavy weights or lack of shoulder mobility.
• The range of motion is shortened by stopping the bar too high above the collarbones.

Frequently asked questions

Is it better to perform this exercise seated or standing?

Seated provides more stability and isolation for the shoulders, while standing requires more core and lower body stabilization.

How low should I bring the bar on the descent?

Lower the bar until it is just above your upper chest or chin level, depending on your shoulder mobility.

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