Shoulders · Compound

Smith Machine Shoulder Press

A seated overhead press on the Smith machine with a stable bar path.

MAIN MUSCLE
Front delts, Side delts
ALSO WORKS
Triceps
EQUIPMENT
Smith machine, Bench
LEVEL
Beginner
REPS
8-12
TEMPO
2-1-1
THE FIGURE FROM THE APPWORKING MUSCLE

HOW TO DO IT

  1. Place an upright bench under the bar so it lowers just in front of your face.

  2. Grip slightly wider than shoulders and unhook the bar.

  3. Lower to chin level under control.

  4. Press back up until the arms are straight.

COMMON MISTAKES

  • Leaning back excessively; squeeze the glutes and keep the ribs down.
  • Pressing forward instead of up; move the head through so the weight finishes over mid-foot.
  • Partial lockout; finish with arms fully extended overhead.

TIPS

  • Brace like you are about to be punched in the stomach before every rep.

QUESTIONS

Which muscles does Smith Machine Shoulder Press work?

The main muscle is Front delts, Side delts. It also works Triceps.

How many reps should I do?

FORGE suggests 8-12 reps for Smith Machine Shoulder Press. The app adjusts sets and reps to your goal and level.

What can I do instead of Smith Machine Shoulder Press?

These train the same muscles: Machine Shoulder Press, Overhead Press, Seated Dumbbell Shoulder Press.