Smith Machine Shoulder Press

Exercise / Shoulders

Smith Machine Shoulder Press

The Smith machine shoulder press is a machine-based exercise that targets the anterior deltoid muscles. It is performed using a Smith machine, which is a piece of weightlifting equipment consisting of a barbell fixed to a vertical track.

How to do:

Smith Machine Shoulder Press

Starting Position: Place a seated bench inside the Smith Machine and adjust the starting height of the barbell so that you can reach it easily.

Grasp the bar so that your elbows are bent about 90 degrees when the bar is at chin level.

Form: Exhale and press the barbell over your head. Hold for a brief second and then slowly lower to the starting position.

Personal Trainer Tips: You may have to adjust the seat a few times until you get to a comfortable position. If you are too far away from the bar, you will feel as if you are pushing forwards, and if you are too close to the bar you will have trouble clearing your chin as you press overhead.

Maintain good posture in your lower back and neck during this exercise and move in a slow and controlled manner.

The Smith Machine can be good for people who are new to the barbell military press, and it can also benefit people who want to lift heavy weights without a spotter.

Smith Machine Shoulder Press – Benefits

The primary target of the Smith machine shoulder press is the deltoid muscles, which are responsible for shoulder abduction and flexion. This exercise helps to strengthen and build the deltoids, contributing to improved shoulder aesthetics and upper body strength. The Smith machine mimics a barbell but provides more balance so it may be more suitable for beginners.

It’s worth noting that while the Smith machine shoulder press offers several benefits, it should not be the sole exercise in your shoulder training routine. Including a variety of exercises, including free weight movements and functional exercises, can provide a more well-rounded shoulder workout and help prevent muscle imbalances.

Smith Machine Shoulder Press – Muscles Worked

Target - Anterior Deltoid
Synergists - Triceps Brachii
Synergists - Pectoralis Major, Clavicular
Synergists - Lateral Deltoid
Synergists - Trapezius
Synergists - Serratus Anterior
Stabilizers - Levatos Scapula
Stabilizers - Trapezius, Upper
Dynamic Stabilizers - Biceps Brachii
shoulder press muscle worked