Smith Machine Shoulder Press: How-to, Tips & More
The Smith Machine Shoulder Press is a beginner compound exercise for your shoulders. You do it with smith machine and bench. It is a good fit when your goal is muscle growth.
Besides the shoulders, it also works your triceps and upper chest, so it fits well in a session that trains those muscles together.
Muscles worked
Shoulders
Primary
Triceps
Secondary
Upper chest
Secondary
How to do the Smith Machine Shoulder Press
- Set an upright bench under the smith bar.
- Grip the bar just outside your shoulders and unhook it.
- Lower it to your chin.
- Press it back up overhead.
Smith Machine Shoulder Press tips
- Set the safeties at chin height.
Sets and reps
Most lifters do well with 8 to 15 reps per set, and 8 to 15 reps is where this exercise tends to work best. Use a weight that leaves one or two reps in reserve on every set, and add weight once you can complete all your sets at the top of the range. It also works well in a superset with an exercise for the opposite muscles. You can finish with a drop set when you want extra volume.
Equipment
Smith machine, Bench
Type
Compound
Smith Machine Shoulder Press alternatives
More shoulders exercises
Alternating Dumbbell Shoulder Press
Dumbbells
Arm Circles
Bodyweight
Arnold Press
Dumbbells
Band External Rotation
Resistance band
Band Front Raise
Resistance band
Band Overhead Press
Resistance band
Frequently asked questions
What muscles does the Smith Machine Shoulder Press work?
The Smith Machine Shoulder Press mainly works your shoulders, with help from your triceps and upper chest.
How many sets and reps should I do?
A good starting point is 8 to 15 reps per set, and many lifters get the best results between 8 to 15 reps. Use a weight that leaves one or two reps in reserve.
Is the Smith Machine Shoulder Press good for beginners?
Yes. The Smith Machine Shoulder Press is considered beginner and is a good choice if you are new to training. Start light and focus on form.
What equipment do I need for the Smith Machine Shoulder Press?
You need smith machine and bench.
Add Smith Machine Shoulder Press to your program
Bite fills in your weights, tracks your progress and tells you when to go heavier.
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