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The Ultimate Smith Machine Workout Guide

Push past plateaus, generate power and train safely — with a machine! Here’s why the Smith machine may be your new best friend in the gym.

Seated Overhead Press

TARGET: All three delt heads with emphasis on front and middle heads

START: Sit on a low-back bench placed inside the machine with your feet flat on the floor and shoulder width apart. Grasp the bar with a wide, palms-forward grip. Keep your head straight and eyes forward.

ACTION: Rotate the bar to unrack it and hold it at shoulder level. Powerfully press the bar directly overhead, squeezing your shoulders at the top. Slowly lower to the start position.

POWER POINTER: Adjust the seat slightly forward or backward based on your shoulder comfort, an aspect the Smith allows over the free-weight version. If you have a pre-existing injury, the Smith helps you work around it. You can also move your hands inward or outward along the bar to lessen or increase your triceps involvement.