Exercise Comparison
Alternating Cable Shoulder Press vs Smith Machine Overhead Shoulder Press
Side-by-Side
Muscle Analysis
Shared
Instructions
Alternating Cable Shoulder Press
Move the cables to the bottom of the tower and select an appropriate weight.
Grasp the cables and hold them at shoulder height, palms facing forward. This will be your starting position.
Keeping your head and chest up, extend through the elbow to press one side directly over head.
After pausing at the top, return to the starting position and repeat on the opposite side.
Smith Machine Overhead Shoulder Press
To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
Slowly begin to lower the barbell until it is level with your chin while inhaling.
Then lift the barbell back to the starting position using your shoulders while exhaling.
Repeat for the recommended amount of repetitions.
Verdict
Both exercises target the shoulders. Alternating Cable Shoulder Press is a beginner exercise using cable, while Smith Machine Overhead Shoulder Press is beginner and uses machine. Choose Alternating Cable Shoulder Press if you have access to cable, or Smith Machine Overhead Shoulder Press if you prefer machine.