Smith Machine Shoulder Press

Beginner

A fixed-path vertical push exercise using the Smith machine, targeting the shoulders (anterior deltoids) and triceps. It is effective for building upper body strength and hypertrophy with added stability.

About Exercise

Equipment

Smith Machine, Incline Bench

Difficulty

2/5 • Beginner

Primary Muscle Groups

Shoulders

Secondary Muscles

Shoulders, Chest, Traps

Popularity Score

Goals

Hypertrophy

Strength

Stability

Training Style

Bodybuilding

Setup Requirements

Requires Rack

Requires Bench

Yes

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Shoulders

9/10

Anterior Delts

Triceps

7/10

Long Head, Lateral Head

Shoulders

5/10

Medial Delts

Chest

3/10

Upper Chest

Traps

3/10

Upper Traps

Programming

Typical Rep Range

6-12 reps

Rest Between Sets

60-120 seconds • Rest longer for heavy strength sets, shorter for hypertrophy focus.

How to Perform

Set an adjustable bench vertically under the Smith machine bar. Load the bar and adjust the safety stops. Sit down, place feet flat on the floor, and grip the bar slightly wider than shoulder-width using an overhand grip. Unrack the bar.

Maintain a tight core and chest up, initiating the press by extending your elbows.
Push the bar smoothly overhead until your arms are fully extended, but not locked out.
Pause briefly at the peak contraction.
Slowly lower the bar back down to shoulder level, maintaining control.
Repeat for prescribed repetitions.

Coaching Tips

Form Cues

Press straight up
Control the descent
Shoulders down and back
Elbows slightly forward
Maintain back contact

Breathing

Inhale as you lower the weight (eccentric phase) and exhale forcefully as you press the bar overhead (concentric phase). Brace your core throughout the movement.

Tempo

3-0-1

Range of Motion

Lower the bar until it reaches the upper chest/collarbone level or slightly below the chin, then press up until the elbows are almost locked.

Safety

Safety Notes

Ensure safety stops are correctly set before starting the lift.
The fixed path of the Smith machine can strain the shoulder joint for some users; adjust grip accordingly.
Avoid locking out the elbows violently at the top.