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shoulders

Smith Machine Shoulder Press

A seated press on a Smith machine, where the bar runs on fixed rails. Easier to balance than a free bar, so good for learning the movement.

beginnersmith machineflat bench

Smith Machine Shoulder Press, start position
START
Smith Machine Shoulder Press, end position
END
BEFORE YOU START3
  1. Place the bench under the bar so the bar will travel just in front of your face.
  2. Set the bar hooks at about chin height when seated.
  3. Load the same weight on each side.
HOW TO DO IT

Get into position

  1. Sit with your back against the pad and your feet flat on the floor.
  2. Grab the bar a little wider than your shoulders with your palms facing forward.
  3. Twist the bar to unhook it and lower it to your upper chest.
  4. Tighten your stomach.

Check: The bar is at your upper chest, your forearms point straight up, and your back is against the pad.

Press overhead

  1. Press the bar up the rails until your arms are almost straight.
  2. Stop just short of locking your elbows.

Check: The weight is directly above your head, your arms are almost straight, and your lower back has not arched.

Lower slowly

  1. Bend your elbows and lower the weight slowly to your upper chest.

Check: The bar is back at your upper chest and your back is still against the pad.

That is one rep. Repeat for your set. To finish, press up and twist the bar back onto the hooks.

Breathe out as you press up in about 1 second; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
Smith Machine Shoulder Press: muscles worked, front view
Smith Machine Shoulder Press: muscles worked, back view

deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Arching the lower back and leaning back. Shifts the load onto the spine. Fix: Tighten your stomach and squeeze your buttocks; lower the weight if you still arch.
  • Pressing the weight forward instead of straight up. Fix: Move your head back slightly as the weight passes your face so it travels straight up.
  • Dropping the weight fast to the start. Fix: Lower over 2 to 3 seconds.
  • Bench placed so the bar comes down onto the face or far in front. Fix: Move the bench until the bar comes down just in front of your face to your upper chest.
SAFETY2
  • Keep your wrists straight, knuckles pointing at the ceiling.
  • Stop if you feel pinching in the front of the shoulder.
EQUIPMENT SETTINGS
  • flat bench · position: bar comes down to your upper chest, just in front of your face · backrest: upright
RELATED EXERCISES

harder: seated barbell shoulder press

variants: dumbbell shoulder press

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