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Smith Machine Shoulder Press Video Guide

Average: 3.2 (61 votes)
3.2 5 61

Exercise Profile

  • Triceps
  • Strength
  • Machine
  • Compound
  • Push
  • Beginner

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Shoulders Exercises Diagram

Exercise Instructions

  1. Set up for the smith machine shoulder press by setting a bench down in the smith machine and adjusting the back to a 90 degree angle.
  2. Now sit down on the bench and adjust the position so that the bar comfortably comes down just in front of your face.
  3. Next, add the weight you want to use and sit down on the bench.
  4. Un-rack the weights and bend your elbows slightly. This is the starting position for the movement.
  5. Slowly lower the weight down until the bar is just below chin height, pause, and then raise the bar back to the starting position without locking your elbows out at the top of the movement.
  6. Repeat for desired reps.

​Shoulder Press Tips:

  1. The smith machine shoulder press is a viable option for moving heavy weight without a spotter.
  2. Don't lock your elbows out at the top of the movement.
  3. Always warm up first to lower your risk of shoulder injury.
  4. Always lower the bar below your chin to complete a long range of motion.
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Comments (13)

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interestedperson
Posted Tue, 05/01/2012 - 03:02

can i replace this workout by doing pushups while hanging ?

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Rui
Posted Mon, 07/02/2012 - 11:05

No smith machine at gym. replaced it with seated dumbbell press is it just fine?
Thanks

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CrystalRose
Posted Mon, 09/03/2012 - 20:46

is there a substitute for this?

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Steve
Posted Tue, 09/04/2012 - 14:16

Seated barbell or dumbbell press.

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Darlene Christianson
Posted Sun, 06/09/2013 - 15:15

What is a substitute for this exersize?

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Satya Prakash
Posted Wed, 10/17/2012 - 13:54

Hi

I see many replies for various queries here in the website. Here is my 1st question:-
This exercise and military press look same. Can I use only one from here: http://www.muscleandstrength.com/workouts/10-week-mass-building-program....

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Toby
Posted Thu, 10/18/2012 - 13:58

I have done some Crossfit work in recent history and my trainer always emphasized "active shoulders" meaning to continue to push through with your shoulder muscles when doing things like push presses. Why is that we should not lock out our elbows while doing this exercise?

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PF
Posted Tue, 11/06/2012 - 21:37

A guy at the gym suggested instead of doing a smith shoulder press, I should do a standing shoulder press, one rep on the front, then back.

Shouldn't I be doing free weights rather than using a Smith Machine? Other than balancing, what is the advantage of using a Smith Machine VS free weights?

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Hussey
Posted Sat, 12/22/2012 - 00:29

I dont have a smith machine at my gym, are there any other exercies i can do similiar to this one?

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ramon lopez
Posted Thu, 01/31/2013 - 10:23

huh i hear the shoulder press of dumbbell that is same is military barbell press but i do two thing of combination between dumbbell and barbell also i don't do smith machine of barbell military press but also i do with dumbbell as shoulder press seat. yea i love shoulder press dumbbell because is gave the pump of the mass building to get hard cycle mass on it.

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airserb
Posted Sat, 04/20/2013 - 07:08

You should write, what main muscle group ,ok its shoulders but which part of the shoulder.... in this exercises is deltoid anterior head, like that

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airserb
Posted Sat, 04/20/2013 - 07:09

this is for deltoid anterior head

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down votes
Posted Mon, 11/11/2013 - 14:29

why are there so many down votes

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