Smith Machine Shoulder Press
Comprehensive biomechanics and technique cues to execute Smith Machine Shoulder Press with joint safety, maximal activation of the Deltoids, and consistent progression.
Track sets and weights on eBolts
Automated rest timer, 1kg micro-loads, and offline functionality in the gym.
Gym Equipment Guide & Adjustment Points
Máquina de Desenvolvimento de Ombro (Shoulder Press)
Máquina articulada com assento regulável e empunhaduras acima da cabeça, para desenvolvimento e elevação lateral guiados.
Empunhaduras na altura dos ombros ou um pouco abaixo, com os cotovelos a 90º no início.
Selecione a carga: ela é diferente da usada com halteres, então registre o peso desta máquina.
Costas totalmente apoiadas; não arqueie a lombar ao empurrar.
- •Ajuste o assento antes da primeira série e anote a regulagem.
- •Empurre sem travar os cotovelos no topo.
- •Desça controlando até os cotovelos ficarem na altura dos ombros.
Execution Guide: Biomechanical Steps
Initial Setup and Positioning
Adjust the seat height and machine pads (Smith Machine) to align the rotation axes with your joint.
Joint Lock and Posture
Retract and depress your scapulae, stabilizing the shoulder girdle and keeping your core braced.
Concentric Execution and Muscle Focus
Initiate the concentric contraction targeting the Deltoids, moving the load smoothly without jerky momentum.
Eccentric Control and Breathing
Control the eccentric descent in 2 to 3 seconds, sustaining continuous muscular tension. Inhale during lowering and exhale on peak effort.
Equipment Alternatives
Dumbbells with a neutral grip, same range of motion and controlled tempo.
Medium-tension band anchored to a firm point, keeping tension at the end of the movement.
Pike push-up with feet elevated.
Machine indicated: Smith Machine