Lift the Smith-machine bar straight from shoulder level to full arm extension overhead, primarily working the shoulder muscles (deltoids) with triceps assistance.
How to do the Overhead Press (Smith Machine)#
- Adjust the bar so it sits just below shoulder height and stand with feet about hip-width apart.
- Bend your knees slightly and take an overhand grip roughly shoulder-width apart.
- Straighten your legs and rotate the bar out of the hooks to release it.
- Brace your core, keep your legs straight, and press the bar directly overhead until your arms are extended.
- Lower the bar under control back to the position in front of your shoulders.
Muscles worked#
- Primary: Front delts, Side delts
- Secondary: Triceps, Traps
Common mistakes#
- Overarching the lower back during the press.
- Using leg drive by bending the knees instead of pressing with the shoulders.
- Allowing the bar to travel behind the head rather than keeping it in front of the shoulders.
