Smith Machine Shoulder Press.

How to do it.

1. Step 01

   Set an upright bench inside the Smith machine

2. Step 02

   Sit with the bar just in front of the face at shoulder height

3. Step 03

   Unrack the bar with a grip slightly wider than the shoulders

4. Step 04

   Press the bar overhead until the arms are nearly straight

5. Step 05

   Lower to chin height under control

Pro cues.

• Keep the back against the pad

• Do not lower the bar behind the neck

• Log the plates on the bar

Questions, answered.

What is the Smith Machine Shoulder Press?

Seated overhead press on the Smith machine, a stable way to push the shoulders hard.

What muscles does the Smith Machine Shoulder Press work?

The Smith Machine Shoulder Press primarily works your front delts and side delts. It also recruits your triceps as secondary movers.

What equipment do I need for the Smith Machine Shoulder Press?

You need a Smith machine and a bench to perform the Smith Machine Shoulder Press.

How many sets and reps should I do for the Smith Machine Shoulder Press?

A typical prescription for the Smith Machine Shoulder Press is 3–5 sets of 6–10 reps. Rest about 90–180 seconds between sets.

Is the Smith Machine Shoulder Press good for beginners?

Yes. The Smith Machine Shoulder Press is a beginner-friendly movement, so it is a good choice when you are starting out, as long as you keep the load light and focus on form.