smith machine shoulder press

[Maximum6]

I don't know about you guys but I don't like the exercise very much.

When I was mentored by Tim wayyy in the begining 100 yrs ago he told me to do these for my shoulders.

Now I don't find these useful as I seem to feel chest in every workout. I keep my back flat on the bench that is set at 90degrees, with a "close" wide grip.

If anything I like to use Free weights..and if it is machines I use cybex and the like for shoulder press but not the smith.

What's you guys oppinion on it?

[beckie]

I find it the ONLY exercise that helps me put substantial mass on my shoulders-DB's simply don't work for me. Plus I have also had alot of injuries so it puts less stress on the shoulder capsule than free weight exercises.
I do mine standing as I like to use my core more functionally,plus I stand inside the bar facing out or the more traditional facing in. The facing out hits the rear delts more which I need to do.

[Maximum6]

I think the reason why i dont' feel it in my shoulders is because it IS a machine..and it puts my body in an unnatural position, and not all smith machines have the bar going straight up and down as well.

I think using free weights is giving yourself a better natural range of motion.

[mrky03]

Free weights rule! But I have been incorporating Smith presses in my workouts on certain weeks of my P/RR/S program. Try doing them without a back rest so that your body isn't locked into such a ridgid position and don't lean back on your pressing movements, try to finish the exercise with the bar locked out or near locked out over the back of your head. This will keep the movement on your shoulders.

[RUBICON19]

I love to tear up delts on the smith press..

[youngblood]

I'm not too fond of the Smith Machine in general, but the last year or so I've used it a lot for shoulders. Just sort of happened.
Do not rely on the Smith, as your body will develop pattern overload and you will injure yourself.
But as something to "surprise" your body with, or vary your routine, it's a good piece.
Notice I said "Good" and not "great" or "excellent."

[RUBICON19]

youngblood said:

I'm not too fond of the Smith Machine in general, but the last year or so I've used it a lot for shoulders. Just sort of happened.
Do not rely on the Smith, as your body will develop pattern overload and you will injure yourself.
But as something to "surprise" your body with, or vary your routine, it's a good piece.
Notice I said "Good" and not "great" or "excellent."

#smileygreatpost0av#

[fit]

Could always just do standing BB/military presses. Love those.

[Intensity]

beckie said:

I find it the ONLY exercise that helps me put substantial mass on my shoulders-DB's simply don't work for me. Plus I have also had alot of injuries so it puts less stress on the shoulder capsule than free weight exercises.
I do mine standing as I like to use my core more functionally,plus I stand inside the bar facing out or the more traditional facing in. The facing out hits the rear delts more which I need to do.

I'm with Beckie on this one! Smith press has been one of the best exercise for my shoulders developement.

It allows me to increase the intensity versus when I'm doing barbell or dumbels press. What I mean is that with the barbell press, I cant go failure if I want to be able to racked up the bar… and with the dumbels press, I cant do rest pauses because bringing back the weight in the starting position would demand to much energy.

I'm not saying that I dont like free weights… but Smith press are in my opinion extremely efficient!

[Grant]

Never liked the smith machine. Could never "feel" the muscles working and I could never use as much weight as BB's.

Been doing a lot of one arm DB press or alternating DB press lately. These are great!

[gti steve]

Grant, try them standing up. Its a killer on the obliques as well as the shoulders!

[Grant]

gointhruit said:

Grant, try them standing up. Its a killer on the obliques as well as the shoulders!

Stev, I have been alternating from sitting to standing up and you are right about feeling it in the obliques when you stand up.

[cuts280]

I personally prefer the standing barbell/dumbell version over the seated version simply because apart from the fact that it is a tremendous delt builder, standing position greatly works your trunk "core" muscles including the serratus.
The advantage of a seated version is you can lift a lot more weight which lead to greater growth stimulation but works your
"core" to a lesser degree. Now one of my favorites happen to be seated behind the neck press on the smith machine which i do without any back support like what mrky03 suggested from time to time.

[Grant]

cuts280 said:

I personally prefer the standing barbell/dumbell version over the seated version simply because apart from the fact that it is a tremendous delt builder, standing position greatly works your trunk "core" muscles including the serratus.
The advantage of a seated version is you can lift a lot more weight which lead to greater growth stimulation but works your
"core" to a lesser degree. Now one of my favorites happen to be seated behind the neck press on the smith machine which i do without any back support like what mrky03 suggested from time to time.

I agree, Cuts. Standing BB press is a power / strength builder, kind of like squats compared to leg press or pull ups v. pulldowns on a machine.

I've seen some strong seated pressers become humbled by switching to standing versions.

Recently, I've been doing the best of both worlds. Standing BB presses for reps of 3-5 reps then a seated DB press of some sort for reps of 8-15 in the same workout.