Shoulders exercise · smith machine
Smith Shoulder Press
The smith shoulder press is a smith machine exercise that targets the shoulders (deltoids), with the triceps and upper back assisting.
- Target muscle
- Delts
- Also works
- Triceps, upper back
- Equipment
- Smith machine
- Body part
- Shoulders
How to do the smith shoulder press
- Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
- Press the bar upward until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
- Repeat for the desired number of repetitions.
Sets and reps
For muscle growth, 3–4 sets of 8–12 reps with 60–90 seconds of rest is a proven starting point. For strength, use a heavier weight for 3–5 sets of 3–6 reps and rest 2–3 minutes. Add a little weight once you hit the top of your rep range on every set.
Muscles worked
The main muscle is the shoulders (deltoids). The triceps and upper back work as secondary muscles. See all shoulder exercises or every smith machine exercise.
