Are you struggling to build wider shoulders despite putting in the effort? Maybe you’ve been doing regular shoulder presses but not seeing the results you want. Don’t worry, you’re not alone. Many people face this challenge, and the reason for it goes beyond just training. The problem may be that you’re not using the right exercise to target your shoulders effectively. The solution? Incorporate the Smith Wide Shoulder Press into your routine. In this post, you’ll learn everything you need to know about this exercise and how it can help you achieve those broader, stronger shoulders you’ve been working towards.
Smith Machine Wide Shoulder Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Pectoralis Major – Clavicular, Triceps Brachii, Deltoid – Lateral, Trapezius – Middle, Trapezius – Lower, Serratus Anterior – Inferior Digitations
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Smith Machine Wide Shoulder Press Instructions
- Position a Smith Machine bar at shoulder height.
- Stand with your feet shoulder width apart and toes pointed slightly outwards.
- Grasp the bar with your hands slightly wider than shoulder width apart.
- Engage your core and press the bar straight up to lockout.
- Lower the bar slowly back down to the starting position.
- Repeat for desired number of reps.
Video Tutorial
Smith Machine Wide Shoulder Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Pectoralis Major – Clavicular
- Serratus Anterior – Inferior Digitations
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brach
- Triceps – Long Head
Stabilizers
- Levator Scapulae
- Trapezius – Upper
Antagonist Stabilizers
- None
Benefits of Smith Machine Wide Shoulder Press
The Smith Machine Wide Shoulder Press is an effective exercise for building strength and muscle in the anterior deltoid. This exercise targets the anterior deltoid muscle, which is responsible for shoulder movement and stability. When performing this exercise, you can use a wide grip on the bar to target the anterior deltoid more effectively. Additionally, the Smith Machine allows you to control the range of motion and provides stability while pressing the barbell overhead. This exercise will help build size and strength in the anterior deltoid, while also promoting shoulder stability and health.
Tips for Performing Smith Machine Wide Shoulder Press
When it comes to the Smith Machine Wide Shoulder Press, there are a few tips you can use to get the most out of this exercise. By following these tips, you can ensure that you are getting the full benefit of the exercise and that you’re getting the most out of your workout. Keep reading to learn more about how you can maximize your results with the Smith Machine Wide Shoulder Press.
- Make sure to keep your elbows tucked in and your chest up: When performing the Smith Machine Wide Shoulder Press, it is important to keep your elbows tucked in and your chest up. This will help ensure that the movement is performed correctly and will help you activate the muscles in your shoulders and chest, rather than your back.
- Keep your feet firmly planted: You want to make sure that your feet are firmly planted on the ground while performing this exercise. This will help you maintain a strong base of support and will prevent you from over-extending or leaning forward too much.
- Do not lock out at the top: It is important to not lock out at the top of the movement. You want to keep the tension in your muscles throughout the entire range of motion, which means not locking out at the top. This will help ensure that you are targeting the correct muscles and getting the best results from the exercise.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Smith Machine Wide Shoulder Press, it is important to be mindful of some common mistakes that can occur. If done incorrectly, this exercise can not only be ineffective, but it can also cause injury. To ensure a safe and successful workout, it is important to avoid these mistakes.
- Not keeping your back straight: It is important to keep your back straight and engaged while performing the exercise to prevent any strain or injury to your spine.
- Incorrect form: Make sure to keep your elbows tucked in close to your body, with your arms at a 90 degree angle when pressing the bar up. Keep the bar aligned with your shoulders throughout the exercise.
- Using too much weight: Avoid using too much weight and always start with lighter weights first to ensure you can perform the exercise with proper form. It is better to build up slowly than risk injury from using too much weight.
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Variations and Complementary Exercises
If you’re looking for exercises to switch up your routine or to supplement the Smith Machine Wide Shoulder Press, there are many exercises that can help to build strength in similar muscle groups. Here are a few variations, complementary, or alternative exercises that can be beneficial in achieving your fitness goals.
Lever Military Press (Machine)
The Lever Military Press (Machine) is an excellent alternative to the Smith Machine Wide Shoulder Press. It allows you to press with a full range of motion and without the need for a spotter. This exercise can target the anterior deltoids, triceps and upper chest muscles. It also helps to improve stability and balance through the core muscles, making it a great complementary exercise for the Smith Machine Wide Shoulder Press. Additionally, it can be done with either one or two arms, providing a different challenge for each arm.
Smith Machine Behind Neck Press
The Smith Machine Behind Neck Press is a great complementary or alternative exercise for the Smith Machine Wide Shoulder Press. This exercise targets the same muscles as the Wide Shoulder Press, but from a different angle. By pressing from behind the neck, you can increase activation in the upper trapezius muscles, as well as the rear deltoids, and rhomboids. This exercise also requires more stability from your core and shoulders, making it an effective and challenging alternative to the Wide Shoulder Press.
Smith Machine Military Press
The Smith Machine Military Press is a great alternative or complementary exercise to the Smith Machine Wide Shoulder Press. It works the same muscle groups, but it also works the muscles of the shoulders, triceps and upper back. The movement of the Smith Machine Military Press is more similar to that of a traditional military press and requires the lifter to stabilize their torso throughout the entire motion. This exercise is great for developing shoulder strength, stability and size. It is also a great way to build overall shoulder mobility.
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Smith Machine Shoulder Press
The Smith Machine Shoulder Press is a great complementary or alternative exercise to the Smith Machine Wide Shoulder Press. This exercise helps to target the deltoid muscles and the core while also improving stability. The Smith Machine Shoulder Press requires that you stand with your feet shoulder width apart and the bar should be set at shoulder level. From there, you will press the bar up towards the ceiling and then lower it back down to shoulder level. You can make this exercise more challenging by adding weight. This exercise is perfect for developing strength and stability in the shoulders as well as improving posture.
Alternating Dumbbell Overhead Press
The Alternating Dumbbell Overhead Press is a great alternative to the Smith Machine Wide Shoulder Press. This exercise works the shoulders and triceps through a dynamic motion which is different from the static motion of the Smith Machine Wide Shoulder Press. It also allows you to work each arm independently, allowing you to really target specific muscle groups. This exercise is great for developing shoulder strength and stability, while also helping to improve posture.
Barbell Seated Shoulder Press
The barbell seated shoulder press is a great alternative or complementary exercise to the Smith Machine Wide Shoulder Press. This exercise targets the same muscles as the Smith Machine, with the added benefit of engaging stabilizer muscles. To perform the Barbell Seated Shoulder Press, sit upright on a bench with a barbell placed on your shoulders. Keeping your core tight, press the barbell up and away from your body, then slowly lower it back down to starting position. This exercise is great for developing strength and size in the shoulders, as well as improving posture.
Find More Shoulders Exercises Here
Opposing Complementary Exercises
To maximize the benefits of the Smith Machine Wide Shoulder Press, it is important to work opposing muscle groups as well. Here are some exercises that will help you do just that:
Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is an excellent exercise to complement the Smith Machine Wide Shoulder Press. It works the opposing muscle group, the back muscles, by pulling the bar down to the chest. This exercise is great for developing a strong, wide back with well-defined lats. The Wide Grip Lat Pulldown also helps to improve posture by strengthening the back muscles. This exercise is a great choice for anyone looking to build a strong and symmetrical upper body.
Wide Grip Pull Up
The Wide Grip Pull Up is an excellent complementary exercise to the Smith Machine Wide Shoulder Press. This exercise targets the back muscles, specifically the latissimus dorsi, by pulling the body up towards the bar with a wide grip. As the Smith Machine Wide Shoulder Press works the deltoids, the Wide Grip Pull Up works in opposition to it by engaging the back muscles. This combination of exercises helps to strengthen both the front and back muscles of the upper body.
Assisted Close Grip Underhand Chin Up
The Assisted Close Grip Underhand Chin Up is an excellent complementary exercise to the Smith Machine Wide Shoulder Press as it works the opposing muscle group. This exercise targets the biceps, forearms and lats, while the Smith Machine Wide Shoulder Press targets the deltoids. The Assisted Close Grip Underhand Chin Up is performed by gripping a chin-up bar with an underhand grip and then pulling yourself up towards the bar using your biceps and lats. This exercise helps to strengthen and tone the upper body and can be performed with assistance from a weight machine if necessary.
Get Stronger Shoulders with the Smith Wide Shoulder Press
The Smith wide shoulder press is an excellent exercise for building stronger shoulders. It targets the shoulders, triceps, and upper chest muscles, while also improving stability and muscle control. To perform this exercise, start with the barbell at shoulder height and your feet shoulder-width apart. Place your hands shoulder-width apart on the bar and engage your core for stability. Press the bar upward with controlled movements until your arms are straight, then slowly lower the bar back down to shoulder height. Remember to maintain good form and breathe steadily throughout the exercise. Over time, consistently performing the Smith wide shoulder press will build a stronger and more defined shoulder girdle.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Machine Exercises
