Standing Smith Machine Overhead Press

Body region

• Shoulders
• Arms

Equipment

• Smith Machine

Technique

1. Set the Smith bar at about upper-chest height and the safety stops just below it.
2. Stand under the bar with feet hip-width apart and grip it slightly wider than your shoulders.
3. Rotate the bar off the hooks and hold it at the top of your chest.
4. Press it straight up until your arms are locked out, then lower it back to the upper chest.
5. Rotate the bar back onto the hooks after the last rep.

Cues

• Move your head back slightly to let the bar pass, then forward under it at the top.
• Brace the abs and squeeze the glutes so the lower back does not arch.
• Keep the wrists stacked over the elbows.

Common mistakes

• Leaning back to press.
• Driving with the legs to start the press.
• Pressing the bar out in front of the face instead of straight up.

Alternatives

• Overhead Press
• Dumbbell Overhead Press