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Smith Machine Shoulder Press

Learn how to properly perform the Smith Machine Shoulder Press with this complete demonstration video.

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What is the Smith Machine Shoulder Press?

The Smith machine shoulder press is a foundational compound exercise that efficiently targets the shoulder muscles. Thanks to the stability the Smith machine provides, this exercise is great for both beginners and advanced lifters looking to safely isolate the shoulders with heavy loads.

How to properly perform the Smith Machine Shoulder Press

  1. Set up the Smith machine with an appropriate weight.
  2. Stand facing the machine with your feet shoulder-width apart.
  3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Press the bar upward, extending your arms fully overhead.
  5. Pause briefly at the top, then slowly lower the bar back down to shoulder level.
  6. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Required equipment
Mechanics type

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Complementary exercises

Other exercises for Shoulders:

Seated Kettlebell Shoulder PressResistance Band Pull ApartSingle Arm Kettlebell Push Press

Explore more exercises with Bench, Smith machine or other exercises for Shoulders.

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