Smith Machine Front Press

Smith Machine Front Press is a shoulder exercise and primarily targets the anterior deltoids. To a lesser degree, it also works the lateral deltoids and triceps.

Equipment

Exercise Rating

How good of an exercise is this with regards to hypertrophy?

Stretch
Overloading
Overall

Introduction

The Smith Machine Front Press is a highly effective compound exercise that targets the deltoid muscles, particularly the anterior (front) deltoids, while also engaging the triceps and upper chest. Utilizing the Smith Machine for this movement provides a guided bar path, which can enhance stability and control, making it an excellent choice for both beginners and advanced lifters aiming to build shoulder strength and hypertrophy. By minimizing the need for balance, the Smith Machine allows for a more focused and intense muscle contraction, enabling lifters to push their limits safely and effectively. This exercise is a staple in many hypertrophy-focused training programs due to its ability to isolate and overload the shoulder muscles, promoting significant muscle growth and development.

Execution

How to Execute Smith Machine Front Press

Setup

  1. Adjust the Smith machine bar to a height that is just below shoulder level.
  2. Position a bench with a back support under the bar, ensuring it is centered.
  3. Sit on the bench with your back firmly against the support and feet flat on the floor.
  4. Grip the bar with an overhand grip (palms facing forward), slightly wider than shoulder-width apart.
  5. Unrack the bar by rotating your wrists to release the safety catches.

Execution

  1. Start with the bar at shoulder level, elbows bent and pointing slightly forward.
  2. Press the bar upward in a controlled manner, extending your arms fully but not locking out your elbows.
  3. Pause briefly at the top of the movement, ensuring your shoulders and upper chest are engaged.
  4. Lower the bar back to the starting position in a controlled manner, keeping your elbows slightly in front of your body.
  5. Repeat for the desired number of repetitions.

Finishing

  1. After completing your set, carefully re-rack the bar by rotating your wrists to engage the safety catches.
  2. Ensure the bar is securely locked in place before releasing your grip.
  3. Stand up from the bench and take a moment to stretch and relax your shoulders and arms.

Discover More Front Delts Exercises

There are many other front delts exercises that you can use in your training

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