TETSUSmith Shoulder Press
The Smith Shoulder Press is a smith machine exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 6 steps below for correct form, with an animated demonstration.
deltsshoulders
tricepsupper back
smith machine
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.
Common questions
What muscles does the Smith Shoulder Press work?
The Smith Shoulder Press primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Smith Shoulder Press?
You need a smith machine to perform the Smith Shoulder Press.
How many sets and reps of the Smith Shoulder Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Smith Shoulder Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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