Beginner
Smith machine shoulder press
A seated shoulder press on the Smith machine. The rails guide the bar, so you can focus on pushing.
- Works
- Front shoulders, Side shoulders, Triceps
- Equipment
- Smith machine + Bench
How to do it
- 1Set an upright bench in the Smith machine so the bar comes down just in front of your face.
- 2Sit with your back against the bench and grip the bar a little wider than your shoulders.
- 3Unhook the bar and lower it slowly to about chin height.
- 4Press it up until your arms are straight, then lower it again. Hook the bar back on after the set.
Coach's tips
- Keep your head still. The bar moves, you don't.
- Set the safety stops just above your shoulders.
Smith machine + Bench taken? Do this instead
Same muscles, different equipment. Closest match first.