Smith Shoulder Press
Description
The Smith machine shoulder press is an overhead press performed using a Smith machine — a barbell that travels in a fixed vertical (or slightly angled) path. The fixed bar path eliminates side-to-side stabilization demand, allowing focus on pure pressing strength. It is a useful variation for high-volume work.
Equipment Required
Smith Shoulder Press Instructions
- Set an adjustable bench inside the Smith machine. Adjust the bench to upright (90 degrees) or just below.
- Position the Smith bar at upper-chest height when you sit on the bench.
- Sit on the bench with your back firmly against the pad. Plant your feet flat.
- Grip the bar slightly wider than shoulder-width with an overhand grip.
- Unrack the bar by rotating your wrists.
- Press the bar straight up by extending your elbows. Lock out at the top.
- Lower the bar slowly to your upper chest or just above clavicles.
- Re-rack at the end of the set by rotating your wrists.
Smith Shoulder Press Form & Visual
Smith Shoulder Press Benefits
- Eliminates side-to-side stabilization demand
- Allows focus on pure pressing strength
- Easier to load progressively
- Useful for high-volume work or drop sets
- Safer to fail without a spotter
- Useful when free-weight pressing is fatiguing
Smith Shoulder Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Upper trapezius
- Serratus anterior
Smith Shoulder Press Variations & Alternatives
- Barbell Seated Overhead Press
- Smith Overhead Shoulder Press
- Dumbbell Seated Shoulder Press
- Smith Behind-the-Neck Press
- Smith Standing Press
