Smith Machine Shoulder Presses to the Front
The often-times maligned Smith Machine is, in our opinion, an extraordinary piece of equipment. What can’t you do on a Smith Machine, right?
Let’s go down the list:
- Flat, Incline and Decline Bench Press
- Upright Rows
- Front Squats
- Good Mornings
- Wrist Curls
- And, among others things, Shoulder Presses to the Front and Back
However, this feature is focused on its use for Shoulder Presses.
Its versatility makes it the perfect “must have” apparatus for your home gym, but what is a Smith Machine? Well, it’s a vertical piece of equipment with a bar attached to two guide rods that move vertically as you perform a movement.
There are some Smith Machines that have a joint on both sides that, as a result, allow you to move the bar higher on one side then another. If, by chance, you have a stronger or weaker arm, then you will notice one side may go up faster or slower than the other.
Now, when performing the Smith Machine Shoulder Press to the front you will find that the movement targets the anterior and medial deltoids – the front and side deltoids. Feel comfortable going heavy, but no so heavy that you risk form and injury.
Here are some tips:
1. Grasp the bar about shoulder width, just outside your shoulder, but avoid going outside that range, as it considerably stress on your shoulder joint.
2. Begin the movement with our hands slightly above the shoulders and press the weight vertically to a near lockout position and repeat.
3. Use a bench with a back on it that you can lean against to prevent the stress otherwise placed on your spine.
4. Make this exercise the first exercise in your shoulder training routine.
5. Experiment with repetitions ranging from four to twelve per set.
1. Begin the motion with your hands below or par with your shoulders as it may place excessive stress on your shoulder joint.
2. Bounce the weight at the bottom of the movement.
3. Lock out at the top of the movement although some may disagree.
Lastly, it’s always smart to use a couple warm-up exercises for the shoulder so you can attack this ever-popular exercise.
Tell us your experiences using the Smith Machine for Shoulder Training.