Shoulders
Smith Press
A controlled, stable variation of the overhead press designed to maximize vertical pushing power and shoulder growth.
How to perform.
Follow the sequence — setup is half the lift.
Position an incline bench set to a 75-90 degree angle directly underneath the Smith machine bar.
Sit on the bench and adjust its position so that the bar passes just in front of your face when lowered.
Grasp the bar with an overhand grip slightly wider than shoulder-width apart and unhook it from the rack.
Lower the bar under control until it is at approximately chin height or just above the upper chest.
Press the bar upward forcefully until your arms are fully extended without locking out your elbows.
Maintain a neutral spine and keep your feet planted firmly on the floor throughout the entire movement.
Common mistakes.
Fix these first — they cost reps, kilos, and joints.
- Arching the lower back excessively to compensate for heavy weight.
- Flaring the elbows out too wide, which can cause shoulder impingement.
- Bouncing the bar off the safety stops or chest instead of using controlled tempos.
- Using a grip that is too narrow, placing excessive strain on the wrists.
Muscles worked.
The primary movers do the work; the stabilizers keep the path honest.