Smith Shoulder Press
Also known as: smith machine shoulder press
Smith Shoulder Press turns a guided vertical bar path into overhead strength that holds up — a step up once the basics feel easy.
How to do Smith Shoulder Press
- Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
- Press the bar upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
- Repeat for the desired number of repetitions.
Smith Shoulder Press Sets and Reps by Goal
Strength
4 sets of 4-6 reps with 3 minutes of rest. Add load in small steps since the bar is stable.
Hypertrophy
4 sets of 8-12 reps with 75-90 seconds of rest. Set the safety catches so you can train hard alone.
Endurance
3 sets of 15-20 reps with 45 seconds of rest. The fixed path lets you push closer to failure safely.
Common Smith Shoulder Press Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Driving the ribcage forward to fake overhead range
Squeeze the glutes and keep the ribs stacked over the hips.
Easier and Harder Than Smith Shoulder Press
Swap Smith Shoulder Press For
Smith Shoulder Press — Frequently Asked Questions
How do you do the Smith Shoulder Press?
Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Shoulder Press work?
The Smith Shoulder Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a Smith machine.
How many sets and reps of the Smith Shoulder Press should I do?
For muscle growth: 4 sets of 8-12 reps with 75-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Shoulder Press good for beginners?
It is an intermediate movement. You will get more out of it once you can already perform the basic shoulders patterns with controlled form. Beginners can still use it with light load and close attention to technique.
What can I do instead of the Smith Shoulder Press?
Try the Barbell Front Raise, Weighted Kneeling Step With Swing or the Kettlebell Two Arm Military Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Shoulder Press the same as the smith machine shoulder press?
Yes. The Smith Shoulder Press is also commonly called the smith machine shoulder press. Different gyms and training programs label it differently, but "smith machine shoulder press" refer to this same movement.
