Smith Machine Shoulder Press

Target Muscle: Shoulders
Equipment: Smith Machine
Level: Intermediate
Smith Machine Shoulder Press

The Smith Machine Shoulder Press is a seated overhead press variation that targets all three deltoid heads — anterior, medial, and posterior — with an emphasis on the front delts. The guided bar path eliminates the need for stabilization, allowing you to load heavier and focus purely on shoulder hypertrophy. This is a safer alternative to the standing barbell overhead press for those with lower back issues, as the seated position and back support reduce spinal loading. The Smith machine also allows for easy self-spotting using the safety stops.

Video Demonstration

Step-by-Step Instructions

  1. Step 1

    1. Place an adjustable bench set to 80-85° (almost vertical) under the Smith bar

  2. Step 2

    2. Load plates and sit with your back firmly against the pad and feet flat on the floor

  3. Step 3

    3. Grip the bar slightly wider than shoulder-width with palms facing forward

  4. Step 4

    4. Unrack and lower the bar to chin level or just below — elbows should point forward and down, not flared out

  5. Step 5

    5. Press the bar overhead in a straight line, stopping just short of elbow lockout at the top

  6. Step 6

    6. Lower under control and repeat. The bar should travel in front of your face — if it hits your chin, sit slightly further back

Pro Tips

  • Do not set the bench to a full 90° — an 80-85° angle is safer for the shoulder joint. Avoid locking elbows completely at the top to maintain tension. Keep your head neutral — do not crane your neck forward to avoid the bar. If you experience shoulder pain, widen your grip slightly or reduce the range of motion to just above head level.