Smith Machine Overhead Press

Muscles Smith Machine Overhead Press Works

Muscles used

• Front deltsfront of the shoulders
• Side deltsouter shoulders, used to raise the arms out to the sides
• Tricepsback of the upper arms
• Upper trapsmuscles from the back of the neck to the tops of the shoulders
• Rectus abdominisThe six-pack muscles running from your chest to your pelvis
• Erector spinaelong muscles running along both sides of the spine

Main musclePress the Smith machine bar from shoulder level to overhead as your elbows extend. The main muscles driving this movement are your front delts and side delts. Together, they raise your arms and press the bar overhead.

Supporting musclesYour triceps help straighten your elbows, your upper traps help your shoulder blades rotate upward, and your abs keep your lower back from arching.

How it should feelAs you press the bar up, the front and sides of your shoulders should tighten. Your triceps should help finish the press.

Signs you're offIf your lower back arches or the bar stays too far in front of your head, you are shifting the work away from your shoulders. If your neck tightens, your upper traps may be taking over.

Remember thisKeep your ribs down and press the bar straight over the crown of your head.

Setting Up for Smith Machine Overhead Press

Setup orderPlace the bench or chair inside the Smith machine → Set bar height and safety stops → Add matching plates → Lock the clips

• Bench or chair position

  Set it like thisIf doing this seated, place a bench or chair with a backrest inside the Smith machine.

  How to checkWhen seated, the bar should line up just above your collarbones, not in front of your face.

• Bar height and safety stops

  Set it like thisSet the bar high enough to unlock with your arms almost straight. Set the safety stops so the bar will not press into your body.

  How to checkYour shoulders should stay down when you unlock the bar, and the safety stops should sit below your collarbones.

• Plates and clips

  Set it like thisSlide matching plates all the way onto both sides, then lock the clips right next to the plates.

  How to checkBoth sides should have the same weight, with no visible gap between each clip and plate.

Watch out forAvoid placing the bar in front of your face, skipping the safety stops, or leaving plates partially loaded.

Stance for Smith Machine Overhead Press

Foot widthIf seated, place both feet on the floor. If standing, place your feet about shoulder-width apart.

Where your weight goesWhen seated, support yourself through your hips and feet. When standing, support yourself through both feet.

Upper body positionPosition your body so the bar is in front of your shoulders or around ear level.

Why it mattersIf your body position does not match the fixed bar path, your shoulders may feel uncomfortable.

How to Grip for Smith Machine Overhead Press

Grip typePlace the Smith bar on the thick lower part of your palms near your wrists, and wrap your thumbs around it.

Grip widthPlace your hands slightly wider than shoulder width, about half a palm wider on each side, holding the same position on both sides of the bar.

How hard to gripKeep the bar on the thick lower part of your palms near your wrists, and keep the backs of your hands in line with your forearms.

The Key Point for Smith Machine Overhead Press

Keep your lower back from arching backward, and lift the fixed bar from in front of your face over your head.

Think of it like thisKeep your back straight and the bar up

Before the fixMy lower back arches backward, or the bar swings back and forth.

After the fixThe torso stabilizes, and the bar goes up along the same path.