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All exercises

Smith shoulder press

Beginner

Smith shoulder press is a compound smith machine exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
  2. 2Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
  4. 4Press the bar upward until your arms are fully extended overhead.
  5. 5Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell seated shoulder pressDumbbell
  • Dumbbell seated shoulder press (parallel grip)Dumbbell
  • Cable shoulder pressCable
  • Band shoulder pressResistance band
  • Resistance band seated shoulder pressResistance band
  • Smith seated shoulder pressSmith machine

Harder variations

  • Dumbbell one arm shoulder pressDumbbell
  • Kettlebell one arm military press to the sideKettlebell
  • Cable shoulder pressCable
Logged today · 3 min restSmith shoulder press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band