Smith Machine Shoulder Press
An overhead press performed seated under a Smith machine bar that travels on fixed rails. Lets you load the delts heavily with less balance demand.
Primary muscles
- Front Delts
- Side Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Sets
- 3–4
- Reps
- 6–12
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Place an upright bench under the Smith bar so the bar lowers in front of your face to chin level; grip slightly wider than shoulder width.
Unrack the bar by rotating the hooks off the rails.
Lower the bar under control to about chin or upper-chest height.
Press back up until the elbows are straight.
Re-rack by rotating the hooks back onto the rails after the final rep.
Breathing: Inhale as you lower, exhale as you press.
Coaching tips
Bench positioned so bar clears the face
Elbows under the bar
Stay tight on the bench
Common mistakes
Bench too far forward or back so the bar hits the face or drifts
Lowering behind the neck
Bouncing at the bottom
Safety notes
Set the safety stops just below your lowest point.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.