Smith Machine Shoulder Press
Sit on an upright bench inside the Smith machine and grip the bar slightly wider than shoulder width. Lower the bar to around chin level with the elbows under the wrists, then press straight up along the machine path. Keep the ribs down and shoulders away from the ears throughout.
Muscles worked
Primary
Secondary
Equipment
Smith machineBench
How to do it
- Set a bench with a near-vertical backrest under the Smith bar and adjust the bar to shoulder height.
- Sit so the bar travels straight up past your chin in the Smith track.
- Take a grip slightly outside shoulder width with the wrists stacked over the elbows.
- Unrack the bar by twisting the wrists and brace the core.
- Press the bar straight up to a near lockout overhead.
- Lower under control to the upper chest, keeping the shoulders pulled down.
Watch for
- Sitting too far forward, which forces the bar to scrape the face.
- Lower back arching off the pad to fake range.
- Locking the wrists out completely instead of stacking them over the elbows.
Breathing
Inhale and brace before the press, exhale as the bar passes the head.
Tip
The Smith vertical path is unforgiving. If the bar grazes your chin or jaw, slide the bench back a hand width.
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