Smith Machine Overhead Shoulder Press

Shoulders

Smith Machine Overhead Shoulder Press

Smith Machine Overhead Shoulder Press (Start)

Smith Machine Overhead Shoulder Press (End)

LevelBeginner EquipmentMachine MechanicCompound ForcePush

A seated or standing overhead press on the Smith machine that trains the shoulders and triceps.

Strength

Primary musclesShoulders

Secondary musclesTriceps

Energy burned

≈ 19 kcalFor 3 × 8–12, rest 90s · ≈ 3.3 kcal/min

Estimate range 14–24 kcal (±25 %)

Muscle mass worked8 %

Effort during a set4.9 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set a bench upright under the Smith bar, or stand under it.
2Grip the bar slightly wider than shoulder width and unlock it at shoulder height.
3Brace your core and sit or stand tall.

How to perform

1Press the bar overhead until your arms are nearly straight.
2Keep your head neutral and the bar moving in the guided path.
3Pause briefly at the top.
4Lower the bar slowly to chin or collarbone height.