Smith Machine Overhead Shoulder Press

What it is

You perform a controlled overhead pressing motion using a Smith Machine. This compound exercise primarily targets your shoulder muscles, specifically the deltoids, and secondarily engages your triceps. It allows you to focus on pushing strength along a fixed vertical path.

Technique tips

• Align your nose with the barbell before starting to ensure a proper path.
• Keep your feet firmly planted on the floor for stable support.
• Lower the barbell slowly and with control to chin level.
• Exhale as you push the weight overhead; inhale as you lower the bar.
• Focus on driving through your shoulders to initiate each press.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.