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Exercise guide
Smith Machine Shoulder Press
An overhead press in the Smith machine, with the guided bar path providing stability for the shoulders.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Sit on a bench positioned inside a Smith machine.
- Grip the bar slightly wider than shoulder-width at shoulder level.
- Unrack the bar and press it overhead until your arms are extended.
- Lower the bar back to shoulder level under control.
- Keep your core tight throughout.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Sit directly under the bar path before unracking.
- Tilt your head back slightly as the bar passes your face.
- Avoid flaring your ribs as the bar travels overhead.