Smith Machine Overhead Shoulder Press
The Smith Machine Overhead Shoulder Press is a seated compound exercise that targets the front deltoids and triceps using a guided vertical track for stability. This fixed path allows you to focus on pressing heavy loads safely without the need to balance the barbell.
Because the Smith machine provides stability, it is easier to push to muscular failure than with free weights, which can strain the shoulder joint if volume is too high. The AI analyzes your RPE trends and recovery metrics (like sleep and HRV) to determine if your deltoids can handle a high-intensity session or if you need a deload to prevent overuse. Additionally, if you log shoulder discomfort, the app can immediately suggest neutral-grip dumbbell alternatives to reduce impingement risk while keeping you on track.
Form Cues
- Position the bench so the bar clears your face comfortably
- Grip the bar slightly wider than shoulder-width
- Press the bar vertically until arms are fully extended
- Lower the bar slowly to chin level or upper chest
- Keep your feet flat and core braced against the bench
- Don't arch your lower back excessively to push the weight
- Don't flare your elbows out too wide
- Don't lock your elbows out forcefully at the top
- Don't position the bench too far forward or backward
- Don't bounce the bar off the safety stops
Common Mistakes
- Excessive lumbar arching
- Misalignment of the bench and bar path
- Cutting the range of motion short
- Uncontrolled lowering phase
- Hyperextending the wrists
Muscles Worked
This exercise primarily isolates the anterior deltoids (front shoulder) by removing the need for lateral stabilization. It heavily recruits the triceps to extend the elbows at the top of the movement and engages the lateral deltoids and upper chest to assist in the press.
Primary
Secondary
Get Personalized Coaching for Smith Machine Overhead Shoulder Press
Don't guess your way through weights or workouts. Download Iridium for automatic, AI-powered coaching that adapts to your recovery and goals.