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Equipment

Smith Machine

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Overhead Press - Smith Machine

Set the bar so that it is high up but so that you can easily reach it when seated on the bench. Set the bench up so that the back rest is about 5 to 10 degrees off vertical behind the bar so that when the bar is lowered your head does not get in the way.

Sit down on the bench and take hold of the bar with your palms facing forwards and placed wider than shoulder width apart. Slowly lower the bar until your elbows are in line with your shoulders, your elbows are at 90 degrees and your forearms are vertical. At this point press the bar back up as high as you can but don't lock your elbows out.


Do's Don'ts
  • Do keep your tummy tight
  • Do keep your back against the backrest throughout the exercise
  • Do keep your head back against the bench
  • Do breathe out on the way up and in on the way down
  • Don't hold your breath
  • Don't arch your back
  • Don't do this exercise if you have high blood pressure
  • Don't let your elbows come down too low
  • Don't sit too close to the bar so that your head gets in the way
  • Don't start with a light weight

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