Seated Overhead Press (Smith Machine)
A shoulder exercise performed on a Smith machine, targeting the anterior deltoids and engaging the triceps and upper chest as secondary muscles. It provides stability compared to free weights.
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Seated Overhead Press (Smith Machine)
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Step-by-Step Instructions
1. Setup
Sit upright on the Smith machine bench with your feet flat on the floor, shoulder-width apart. Adjust the safety bars to a position slightly below your starting shoulder height.
- Maintain a straight back and neutral spine
- Ensure the bar is balanced across your upper back and shoulders
2. Grip the Bar
Grip the barbell with an overhand grip, slightly wider than shoulder-width. Your grip should be firm but not tense.
- Avoid gripping too tightly
- Maintain a consistent grip throughout the movement
3. Lift the Bar
Remove the barbell from the safety bars and lift it to a point just above your shoulders, keeping your elbows slightly bent and your upper arms parallel to the floor.
- Initiate the lift by engaging your shoulders and triceps
- Avoid using momentum
4. Press the Bar
Press the barbell upwards until your arms are fully extended. Keep your core engaged and maintain a straight back.
- Press in a controlled manner
- Maintain a stable posture throughout the lift
5. Lower the Bar
Slowly lower the barbell back to the starting position by controlled lowering, resisting gravity. Don't let the bar slam down.
- Focus on feeling the contraction and extension in your shoulders and triceps
- Avoid dropping the bar
6. Repeat
Repeat the movement for the desired number of repetitions.
- Maintain consistent form throughout the set
- Adjust weight as needed
Form Tips
✓Scapular Retraction
Pull your shoulder blades together before lifting the weight. This helps to stabilize your shoulders and prevent injuries.
✓Controlled Movement
Avoid using momentum; lift and lower the weight smoothly and deliberately.
✓Full Range of Motion
Lower the weight until your arms are fully extended but not locked out.
✓Proper Breathing
Inhale as you lower the weight and exhale as you press it upwards.
Common Mistakes
Using excessive weight
Reduce the weight to allow for controlled movements and proper form.
Arching the back
Focus on maintaining a neutral spine and engaging your core muscles throughout the movement.
Jerking the weight upwards
Lift the weight slowly and deliberately, avoiding any sudden movements.
Not lowering the bar fully
Ensure the weight is lowered until your arms are fully extended but not locked out.
Lack of shoulder blade retraction
Focus on pulling your shoulder blades together before and during the lift.
Alternative Exercises
- Seated Overhead Dumbbell Press
- Standing Overhead Press
Complementary Exercises
- Lateral Raises
- Bent-Over Rows
- Chest Press
