Smith Machine Shoulder Press
- Beginner
- Gym
The Smith machine shoulder press loads a bar that starts at collarbone height while you sit beneath it with a grip just outside your shoulders. Pressing the bar straight overhead to lockout trains the front delts, side delts and triceps together. Beginners use it for weight and reps in the gym as a main lift.
- Muscles
- Front delts, Side delts, Triceps
- Equipment
- Smith machine, Bench
- Logged as
- Weight and reps
How to
- Sit under the Smith bar with it at collarbone height.
- Grip just outside shoulders and unhook the bar.
- Press straight up to full lockout.
- Lower back to your collarbones and re-hook at the end.
Form cues
- Keep your ribs down instead of arching your back.
- Press the bar in a straight line overhead.
- Exhale as you lock your arms out fully.
Common mistakes
- Lower back arches to help the bar up. Keep your ribs pulled down and core braced.
- Bar drifts forward away from the collarbones. Lower the bar straight down to your collarbones.
- Wrists bend back under the load. Stack your wrists directly over your elbows.
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