Smith machine shoulder press: How to Do It, Muscles Worked

Step by step

Sit with the bar lined up just in front of your face.
Lower the bar to chin level, elbows under your wrists.
Press straight up until your arms are almost straight.

What you should feel

Your shoulders and triceps working as you push; your wrists and lower back should not hurt.

Common mistake

Sitting too far forward or back so the bar path feels off; shift the bench so the bar passes in front of your nose.

Sets and reps

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Works

Front shoulders Side shoulders

Helps

Triceps Chest

Equipment

Machines

Alternatives for the same muscles

No machine, no barbell, or something hurts? These work the same muscles.

Seated dumbbell pressFront shoulders, Side shoulders

Landmine pressFront shoulders, Chest

Dumbbell shoulder pressFront shoulders, Side shoulders

Arnold pressFront shoulders, Side shoulders

Half-kneeling one-arm pressFront shoulders, Side shoulders

Overhead pressFront shoulders, Side shoulders

Questions

What muscles does the smith machine shoulder press work?

Smith machine shoulder press mainly works your front shoulders and side shoulders. It also helps your triceps and chest.

Can I do the smith machine shoulder press at home?

Not easily, it needs this: machines. At home, try instead: seated dumbbell press, dumbbell shoulder press, and arnold press.

How many sets and reps of the smith machine shoulder press?

To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.

Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).

More exercises for your front shoulders

Smith machine shoulder press