Overhead press or military press on Smith machine (seated)
The seated shoulder press on Smith machine offers robust benefits for athletes, enhancing both strength and stability in the shoulders. This exercise primarily targets the deltoids, with secondary activation of the triceps, trapezius, and upper chest muscles. By using a Smith machine, athletes can focus on controlled movements, leading to better muscle engagement and reduced injury risk. The strict, stabilized press supports muscle hypertrophy and endurance, crucial for improved performance in sports requiring upper body strength and power.
| Primary muscle group: | Shoulders |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
34kg
Avg. weight
75lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Place a chair in the Smith machine, positioning it under the bar.
- 2Adjust the Smith machine bar to be level with your head when seated on the chair.
- 3Secure the safety pins to prevent the bar from dropping low.
- 4Sit on the chair, plant your feet flat on the floor, and grasp the bar with an overhand grip slightly wider than shoulder-width.
- 5Rotate the bar to unlatch it from the rail.
- 6Exhale and press the bar upward until your arms are almost fully extended.
- 7Inhale and lower the bar to your upper chest.
- 8After completing your desired repetitions, rotate the bar to latch it back onto the rail.
Tips & Tricks
Seat Positioning: Position your seat so that the bar starts right at neck level. This allows for a full range of motion and ensures your shoulders are effectively targeted.
Grip Width: Use a grip that is slightly wider than shoulder-width. This provides better leverage and more comfort, reducing strain on the wrists and shoulders.
Back Support: Ensure your back is firmly pressed against the seat pad at all times. This helps maintain good posture and avoids unnecessary strain on the lower back.
Controlled Movements: Focus on slow, controlled movements rather than jerky, fast motions. This maximizes muscle engagement and minimizes the risk of injury.
Breathing: Inhale as you lower the bar and exhale as you press it up. Proper breathing enhances performance and helps maintain stability throughout the exercise.
Avoid Locking Elbows: Do not fully lock out your elbows at the top of the movement to keep continuous tension on your shoulder muscles and protect your joints.
Elbow Position: Keep your elbows slightly in front of your torso, not flaring out to the sides. This reduces shoulder strain and aligns the movement more naturally.
Progressive Loading: Gradually increase the weight you are lifting to safely build strength. Overloading too quickly can lead to injuries.
Spotter Safety: If lifting heavier weights, consider having a spotter to help safely rack and un-rack the weight.
Variation for Balance: Occasionally alternate between using dumbbells and the Smith machine to ensure balanced muscle development and joint stability.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
