Smith Machine Shoulder Press
A guided overhead press on a Smith machine that targets anterior and medial deltoids to build shoulder strength and hypertrophy; suitable for controlled pressing with reduced stabilization needs.
About Exercise
Equipment
Smith Machine, Incline Bench
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Shoulders
Secondary Muscles
Traps, Chest
Accessory Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts
Triceps
7/10Lateral Head, Medial Head
Traps
4/10Upper Traps
Chest
3/10Upper Chest
Abs
2/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Position an adjustable bench at 90 degrees under the Smith machine so the bar lowers to upper chest level. Sit with back against the pad, feet flat on the floor.
- Grip the bar slightly wider than shoulders with palms forward.
- Unrack the bar by pressing up and unlocking the hooks.
- Inhale and lower the bar slowly to upper chest, elbows at 45 degrees.
- Exhale and press the bar straight up until arms are nearly extended.
- Repeat for reps, controlling the descent.
- Re-rack the bar by locking into hooks.
Coaching Tips
Form Cues
- Keep elbows forward
- Drive through shoulders
- Brace core tight
- Bar path vertical
- Avoid arching back
Breathing
Inhale as you lower the bar, exhale as you press up while bracing your core.
Tempo
2-1-2
Range of Motion
Lower until bar touches upper chest with elbows at 45 degrees; press until arms are fully extended without locking elbows.
Safety
Safety Notes
- Set safety stops below range of motion
- Start with light weight
- Avoid excessive back arch
- Stop if shoulder pain occurs
- Warm up shoulders first
Spotting
Not required due to guided path and safety stops; use machine safeties for failed reps.
Common Mistakes
- Flaring elbows wide
- Locking elbows at top
- Letting bar drift forward
- Poor core engagement
- Using momentum
When to Avoid
- Shoulder impingement
- Acute rotator cuff injury
- Elbow instability
Flexibility Needed
- Shoulder flexion to 180 degrees
- Adequate thoracic mobility
Build Up First
- Basic overhead pressing form
- Core bracing competency
Also known as
Smith Machine Overhead Press, Seated Smith Press, Guided Shoulder Press
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