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  1. #1
    Registered User Hannahp21's Avatar
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    smith machine shoulder press

    wish I had a video but ill try to explain
    just switched over to this exercise, when I perform it I'm standing, and my upper back/neck/head is leaning back at about a 100 degree angle so the bar doesn't smack my face lmao and also so I can bring the bar down to around chest level. is it okay to lean back? or should I try to remain as straight up as possible?

    even when I reach the lockout point I still staying leaning back slightly
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    49 going on 36 PurmaBulker1984's Avatar
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    That's fine. Also some smith machines have a 7 degree slope coming up, so it comes back towards your head anyways. If you feel like you are leaning too far back then try seated. Supports your lower back better.

    Ps you must be short to be able to standing ohp in the Smith.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    Registered User jademonkey's Avatar
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    Originally Posted by PurmaBulker1984 View Post
    That's fine. Also some smith machines have a 7 degree slope coming up, so it comes back towards your head anyways. If you feel like you are leaning too far back then try seated. Supports your lower back better.

    Ps you must be short to be able to standing ohp in the Smith.
    Maybe there are different height machines - pretty sure I'd fit in the one at my gym and I'm 5'-10"
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    Registered User Hannahp21's Avatar
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    The bar usually ends up finishing in front of my head, so it hits my front delts pretty well. Also, does the press work the traps to a high degree? I also focus on keeping my upper back tight and down, but my traps are pretty sore today lol
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    49 going on 36 PurmaBulker1984's Avatar
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    Originally Posted by jademonkey View Post
    Maybe there are different height machines - pretty sure I'd fit in the one at my gym and I'm 5'-10"
    good to know. You can barely squat in the one at my gym.

    Yes ohp hits the traps hard as well.
    160 lbs and jacked is about as impressive as D cups on a 300lb woman
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    Registered User Garage Rat's Avatar
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    Thats ok if your getting a good delt hit and your intent is building the shoulders for bodybuilding purposes.
    Even with the barbell press there is some slight leaning back when it passes the face and then pushed back with head "looking out the window"as bar goes overhead.
    I do a similar press facing a hack squat machine where my body isn't perfectly straight and is pressed out similar to a high incline.
    I can totally focus on pushing with my delts on these.
    So yes, a slight lean back is ok in your case.
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    Reincarnated HeMB's Avatar
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    For building front delts? good

    For keeping shoulders healthy/ working more of other shoulder parts - not so much.
    Finally back to track.
    Still cannot SQ/DL.

    #Herniated LB disc crew
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