Smith Shoulder Press

Muscles worked

Setup

1. Position a bench inside the Smith machine so the bar is aligned to pass just in front of your face.
2. Sit upright with your feet planted firmly on the floor and your core braced.
3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Rotate the bar to unlock it from the safety pegs and hold it at full arm extension.

How to do it

1. Inhale and slowly lower the bar toward your upper chest, stopping when it is approximately at chin level.
2. Maintain a controlled 2-3 second tempo during the descent.
3. Exhale as you press the bar back up to the starting position using a powerful, explosive motion.
4. Stop just before your elbows lock out to keep constant tension on the shoulder muscles.

Form checklist

• Keep your elbows stacked directly under your wrists throughout the entire lift.
• Maintain a neutral spine and avoid excessively arching your lower back off the bench.
• Keep your chest up and shoulder blades retracted to create a stable pressing platform.
• Ensure your head remains still and does not tilt forward as the bar passes.

Pro tips

• Focus on the mind-muscle connection by imagining you are pushing your elbows up rather than just moving the bar.
• Try a 'thumbless' or suicide grip only if you are experienced, as it can sometimes help align the force directly through the radius and ulna for better deltoid recruitment.

Make it harder

• Perform the exercise with a 3-second eccentric phase followed by a 1-second pause at the bottom to eliminate momentum.
• Use a 'pin press' style by setting the safety stoppers at chin height and coming to a dead stop between every repetition.

Frequently asked

What muscles does the smith shoulder press work?

The smith shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith shoulder press?

The smith shoulder press uses smith machine.

Is the smith shoulder press good for beginners?

The smith shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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