Smith Machine Shoulder Press

How to do it

1. Sit on a bench positioned inside a Smith machine.
2. Grip the bar slightly wider than shoulder-width at shoulder level.
3. Unrack the bar and press it overhead until your arms are extended.
4. Lower the bar back to shoulder level under control.
5. Keep your core tight throughout.

Muscles it trains

Percent of one session's target for that muscle. Anything at 100% finishes that muscle on its own.

How it compares

Compared with the Overhead Barbell Press, it loads Abs 15 points lower, Obliques 10 points lower, Triceps 5 points lower. It needs Smith machine where the other uses Barbell. Compared with the Smith Machine Incline Press, it loads Chest 85 points lower, Side delts 45 points higher, Front delts 40 points higher. It needs Smith machine where the other uses Smith machine + Bench.

Other ways to train this

• Overhead Barbell Press BarbellIntermediate
• Seated Dumbbell Press DumbbellsBench
• Arnold Press DumbbellsBenchIntermediate
• Machine Shoulder Press Machines
• Landmine Press BarbellIntermediate
• Pike Push-Ups Bodyweight
• Kettlebell Overhead Press KettlebellsIntermediate
• Standing Dumbbell Press DumbbellsIntermediate
• Seated Barbell Press BarbellBench
• Handstand Push-Ups BodyweightProfessional
• One-Arm Kettlebell Press KettlebellsIntermediate
• One-Arm Machine Press Machines
• Dumbbell Push Press DumbbellsIntermediate
• Double Kettlebell Push Press KettlebellsIntermediate

Other exercises for the Front delts

• Smith Machine Incline Press 50% Smith machineBench
• Smith Machine Bench Press 35% Smith machineBench
• Smith Machine Upright Row 30% Smith machine
• Front Raises 85% Dumbbells

Exercise illustrations and data by RepDB (repdb.co), used under licence.