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Shoulders ยท Vertical push

Smith Machine Shoulder Press

A compound vertical push exercise for the front delts, done with a smith machine and a bench. It also works the side delts and triceps.

Smith machineBench Compound Reps and weight Also called: smith overhead press, smith military press

Muscles worked

Primary

Front delts

Do most of the work.

Secondary

Side delts and Triceps

Help during each rep.

  • Front deltsFront of the shouldersPrimary
  • Side deltsSide of the shouldersSecondary
  • TricepsBack of the upper armSecondary

How to do it

  1. Set the bar and safeties. Set the bar height and the safety stops before you load it, and know how to rack it with a twist.
  2. Glutes and abs tight, ribs down.
  3. Press straight up, moving the head back out of the way.
  4. Finish with the load over the middle of the foot.
  5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

  • Arching the lower back. Squeeze the glutes and abs; ribs down.
  • Pressing forward instead of up. Finish with the weight over the middle of the foot.

Smith machine busy? Try one of these

General guidance, not medical advice. If a movement hurts, stop and ask a qualified coach or physio.