Shoulders exercise
Smith Machine Shoulder Press
Vertical seated press using the Smith machine's guided bar.
- Primary muscleShoulders
- Also worksFront delts
- EquipmentMachine and bench
- TypeCompound
- MovementVertical push
- LevelBeginner
- Shoulders
- Front delts
- Machine and bench
How to do the Smith Machine Shoulder Press
4 steps, in the order you do them.
- Position a bench with a backrest under the Smith bar so it comes down in front of your face.
- Grab the bar slightly wider than shoulder-width and unrack it.
- Lower in a controlled way to chin level.
- Push until your arms are extended and rack the bar when you finish.
Muscles worked
Common Smith Machine Shoulder Press mistakes
What goes wrong most often when you do the Smith Machine Shoulder Press, and how to fix it.
The bench is set where the bar lowers behind your head.
Position the bench so the bar lowers in front of your face, down to chin height.
Your head juts forward and the bar scrapes your nose.
Move your head back slightly as you lower and tuck it back under the bar as it rises.
You train without stops, so you have no way out if you miss a rep.
Set the stops just below your chin so you can rack the bar if you run out of strength.
Alternatives to the Smith Machine Shoulder Press
They work the shoulders with other equipment, including options for training at home.
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More shoulders exercises
Standing Dumbbell Shoulder PressShoulders · Dumbbells
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Dumbbell Lateral RaiseShoulders · Dumbbells
Plate-Loaded Shoulder PressShoulders · Machine
Frequently asked questions
What muscles does the Smith Machine Shoulder Press work?
The Smith Machine Shoulder Press works mainly the shoulders. It also works the front delts and the triceps.