Smith Machine Shoulder Press tutorial
The Smith machine shoulder press is a compound exercise for the front and side delts and triceps, and the fixed bar path offers more control and safety. Because it needs less balance, it suits beginners and people training without a spotter.
How to perform
- Place a bench with an upright or near-upright back under the Smith bar so the bar travels in front of your face.
- Set the hooks around chin height or slightly higher and sit on the bench.
- Grip the bar slightly wider than shoulder width and rotate your wrists to unhook it.
- Lower the bar slowly to about upper-chest or chin level, elbows slightly in front of your body.
- Press the bar up until your arms are almost straight, without locking the elbows.
- After your reps, lock the bar back on the hooks.
Breathing: Exhale as you press the bar up and inhale as you lower it.
Key tips
- Keep your lower back and hips pressed against the bench.
- Keep your forearms roughly vertical at the bottom of the movement.
- Before starting, set the Smith safety stops slightly below the bottom of your range.
Common mistakes
- Arching the lower back excessively and turning it into an incline press.
- Lowering the bar behind the neck, which places heavy stress on the shoulders.
- Flaring the elbows too far out to the sides.
Safety: People with shoulder pain or a history of impingement should use light weight and a pain-free range, and stop if they feel sharp shoulder pain.
Suggested sets and reps
Beginner3 sets × 8–12 reps
Muscle mass4 sets × 6–12 reps
Strength5 sets × 3–6 reps
Fat burning3 sets × 12–15 reps, short rest
Pick a weight where the last 1 to 2 reps are hard but done with correct form.
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