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Shoulders · Smith machine · Beginner

How to do Smith Shoulder Press

The smith shoulder press is a compound exercise performed on a smith machine that targets the deltoid muscles of the shoulders. It provides stability for the lifter, making it easier to focus on pressing strength and muscle development.

Smith Shoulder Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Smith machine
Level
Beginner
Category
Shoulders

How to do Smith Shoulder Press, step by step

  1. Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
  2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
  4. Press the bar upward until your arms are fully extended overhead.
  5. Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
  6. Repeat for the desired number of repetitions.

Station taken, or training at home? Alternatives to Smith Shoulder Press →

Muscles worked

Smith Shoulder Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Smith Shoulder Press in SPLYT

Smith Shoulder Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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More shoulder exercises

All 151 shoulder exercises →

More with a smith machine

Every smith machine exercise → · The full exercise library →