Smith Standing Shoulder Press
Description
The Smith standing shoulder press is performed standing with the Smith machine bar pressed overhead from the front shoulders. The fixed bar path eliminates the balance demands of a standard standing press, allowing focus on shoulder strength. It is a strong choice for hypertrophy training or beginners.
Muscle Group
Equipment Required
Smith Standing Shoulder Press Instructions
- Set the Smith machine bar at upper chest height.
- Stand under the bar with feet shoulder-width apart.
- Grip the bar with hands slightly wider than shoulder-width.
- Position the bar at the front of your shoulders with palms forward.
- Unrack the bar by rotating your wrists.
- Brace your core and squeeze your glutes.
- Press the bar straight up overhead until your arms are fully extended.
- Lower the bar back to the front rack position with control.
Smith Standing Shoulder Press Form & Visual
Smith Standing Shoulder Press Benefits
- Fixed bar path eliminates balance demands
- Beginner-friendly press variation
- Allows focus on shoulder contraction
- Useful for hypertrophy training
- Allows heavier loading than free bar for many lifters
- Strong tricep engagement
Smith Standing Shoulder Press Muscles Worked
- Anterior deltoid
- Lateral deltoid
- Triceps brachii
- Trapezius
Smith Standing Shoulder Press Variations & Alternatives
- Smith Standing Military Press
- Barbell Standing Shoulder Press
- Push Press
- Seated Smith Press
