Overhead Press (Smith Machine)
Complete guide to Overhead Press (Smith Machine). Learn proper form, technique, and execution. Targets Shoulders — Front Shoulder, Side Shoulder, Rear Shoulder. Requires smith machine. Step-by-step instructions and expert tips.
How to Perform Overhead Press (Smith Machine)
Add the appropriate amount of weight and set the bar on a Smith machine at shoulder height.
Sit or stand under the bar and grab it with an overhand grip just outside shoulder-width.
Unrack the bar and hold it at your upper chest.
Retract your shoulder blades, engage your abs, and take a breath.
Press the bar straight up until your arms are fully extended, squeezing your shoulders at the top and exhale.
Slowly lower the bar back to your upper chest and breathe in.
Repeat for the desired number of repetitions, then rack the bar.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |