How To Do Smith Machine Shoulder Press

Smith Machine Shoulder Press Exercise

Smith machine shoulder press is a great exercise for building up the size and strength of your shoulder muscles and is good for doing when you don’t have a workout partner or spotter around.

The smith machine safety catch will help protect you if you fail mid-way through the lift, so consider using this when you are trying to push your limits but want to stay safe at the same time.

It should be done near the start of the workout when you are feeling fresh and have maximum strength capacity.

Smith Machine Shoulder Press How To

  • Position yourself on a seat-bench underneath the smith machine bar (or stand up if you can fit underneath the smith machine with your arms raises)
  • Bring the hands up and place them on the bar, using a slightly wider than shoulder width grip.
  • Keeping the core tight, unhook the bar and then press it directly upwards as you straighten but not lock the elbows.
  • Hold that position at the top of the exercise for a brief movement and then lower the weight back down to complete the rep.
  • Continue on until all reps are completed.

Form and Technique

Keep the head looking forward at all times and core tight.

Be sure to lower the weight down until elbows are parallel to the shoulders for full range of motion.

Variations: Barbell Shoulder Press, Dumbbell Shoulder Press

Routine for Strength:  3 sets x 12-15 reps

Routine for Muscle Gains:  4-5 sets x 6-8 reps