How to do the Smith Shoulder Press
Smith Shoulder Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Smith Shoulder Press demonstration · © GymiaFit
Smith Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Shoulder Press step by step
- 1Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
- 2Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
- 4Press the bar upward until your arms are fully extended overhead.
- 5Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
- 6Repeat for the desired number of repetitions.
Smith Shoulder Press — questions
What muscles does the Smith Shoulder Press work?
The Smith Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Smith Shoulder Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Shoulder Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Shoulder Press?
Smith Behind Neck Press, Smith Seated Shoulder Press, Smith Standing Behind Head Military Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.