Smith machine shoulder press
General guidance. This page has not been reviewed by a qualified professional yet.
Smith machine shoulder press. Press overhead within a comfortable range, then lower slowly to the starting position.
How to do this exercise: Smith machine shoulder pressSetup · movement · load
- Set your position
Place a nearly upright bench under the Smith bar so it travels in front of your face. Set lower stops, support your back and practise racking the hooks.
- Make the movement
Press overhead within a comfortable range, then lower slowly to the starting position.
- Breathe and control the pace
Breathe out during the harder part and in on the return. Control the return instead of dropping the weight. Two reps in reserve means you could do about two more clean repetitions.
Do not arch your lower back to press or lower the bar behind your head.
Log the total load. For a barbell include the bar and all plates; check the bar weight.
For your first use, ask staff to show you the machine settings and safety release. Stop for sharp pain. This basic guide is awaiting professional review.
- Type
- Strength
- Difficulty
- Beginner
- Sides
- Both sides together
- How load is measured
- Total load
Main muscles
Front deltoids, Side deltoids
Supporting muscles
Triceps
Equipment
Load values are only comparable on the same exercise and equipment.
How to do it
- Place a nearly upright bench under the Smith bar so it travels in front of your face. Set lower stops, support your back and practise racking the hooks.
- Press overhead within a comfortable range, then lower slowly to the starting position.
Common mistakes
- Do not arch your lower back to press or lower the bar behind your head.
Safety notes
- Start with easy resistance and breathe continuously. Stop for sharp pain; ask gym staff to demonstrate unfamiliar equipment.