Smith Machine Shoulder Press

Smith Machine Shoulder Press is a beginner compound push using smith machine, bench. It loads Shoulders.

Why this lift

The Smith Machine Shoulder Press is a beginner compound push lift. It primarily loads Shoulders. Triceps, Traps help. You need smith machine, bench. Most programs place it near the start of a session, while you are fresh.

Presses and raises cover the delts. A little lateral-raise volume goes further than turning every press into a max attempt. If you are new to the gym, learn it with a light load and keep it.

Muscles worked

• Primary: Shoulders
• Secondary: Triceps, Traps

Setup

• Take smith machine, bench with a grip you can finish. Chest up, shoulders away from the ears.

How to do it

1. Pull the load to the intended contact point. Squeeze Shoulders.
2. Lower to a full stretch without dumping the shoulders forward.

Coaching cues

• Elbows first, not a wrist yank.
• Keep the torso angle honest.

Common mistakes

• Shrugging the traps and shortening the range. Depress the scapulae, then pull.

How to program it

Treat the Smith Machine Shoulder Press as a main lift: 3–5 working sets, add load or a rep when the last set still looks like the first. Leave isolation work for after.

If the Smith Machine Shoulder Press does not agree with you, Arnold Press trains Shoulders with a different setup.

Related lifts

• Arnold Press Shoulders
• Barbell Front Raise Shoulders
• Barbell Push Press Shoulders
• Barbell Upright Row Shoulders
• Barbell Z Press Shoulders
• Behind the Back Barbell Overhead Press Shoulders

FAQ

What muscles does the Smith Machine Shoulder Press work?

The Smith Machine Shoulder Press works Shoulders (primary), Triceps, Traps (secondary).

What equipment do I need for the Smith Machine Shoulder Press?

You need smith machine, bench.

Is the Smith Machine Shoulder Press suitable for beginners?

Yes. The Smith Machine Shoulder Press is marked beginner in this catalog. Start lighter than you think and film one set from the side.