Seated Smith overhead press: how to do it and what it works

Guided vertical push with the Smith bar and a bench.

Image: start and end of the movement.

How to do it

Vertical press with the Smith bar seated that reduces the demand to stabilize the path.

Form. Line up the bench, lower through a comfortable range and keep your ribs stacked over your pelvis.

Common mistake. Pushing the neck too far forward, setting the bench misaligned, or forcing a range that bothers the shoulder.

Deltoid · Smith machine

The muscles listed are an editorial reference, not a measurement. Adjust the range and the load to what feels comfortable.

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