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How to do it
- Set an upright bench inside the Smith machine and center it under the bar.
- Adjust the bar to about eye level when seated, and load the working sleeves.
- Sit with the back on the pad and grip the bar just outside shoulder width, overhand.
- Unrack by rotating the hooks free, then brace the trunk.
- Press the bar overhead until the elbows are almost straight.
- Lower under control until the elbows are about ninety degrees, then repeat.
Common mistakes
- Sitting too far forward or back, which forces the shoulders onto a path that is not theirs.
- Bouncing the bar out of the bottom, which skips the hardest part of the press.
- Arching off the pad to move a heavier load.
- Jutting the head forward as the bar goes up.
Muscles worked
- Primary
- Front Delts
- Secondary
- Triceps
Same movement, other equipment
Similar exercises
Good to know
- What muscles does the Smith Machine Overhead Press work?
- Mainly the front delts. It also works the triceps.
- What equipment do you need for the Smith Machine Overhead Press?
- It uses a machine. Without it, the Band Overhead Press and the Cable Overhead Press train the same muscles the same way.
- Is the Smith Machine Overhead Press good for beginners?
- GymVim rates it beginner.