Smith Machine Seated Shoulder Press
Also known as: Smith Seated Shoulder Press, Seated Smith Machine Overhead Press, Smith Machine Seated Military Press, Smith Seated Overhead Press, Smith Machine Overhead Press, Smith Machine Shoulder Press, Smith Overhead Press, Smith Machine OHP
Body region
Muscles
Main
Helps
Holds
Equipment
Technique
- Place an upright bench under the Smith machine bar, positioned so the bar will move above the front of your head.
- Sit with your back supported and grip the bar slightly wider than shoulder width, then twist it off the hooks.
- Lower the bar to the chin or upper chest level under control.
- Press back up until the arms are nearly straight; twist the bar back onto the hooks when you finish.
Cues
- Set the safety stops just below your lowest point before you begin.
- Keep the back supported and the ribs down.
- Control the bar all the way down.
Common mistakes
- Putting the bench too far forward or back so the bar path feels awkward.
- Arching the lower back.
- Forgetting to rotate the bar to re-rack.
- Pressing the bar from behind the neck.