Smith machine shoulder press
Primary muscles: Shoulders. Assisting muscles: Triceps.
How to do it
- Place a bench (preferably with a back rest) under the bar of the Smith machine, set at a height where your arms are almost fully extended when you are seated.
- Sit slightly behind the bar, grip it with an overhand grip, unhook the safety and press it up until your arms are fully extended – this is the starting position.
- Lower the bar under control to chin level, breathing in.
- Press the bar back to the starting position using your shoulders, breathing out.
- Repeat for the desired number of reps.
Key to the execution: Press the bar along a straight path, without arching your back.
Common mistakes
- You arch your back excessively in order to press more weight.
- You lower the bar too far down, towards your neck.
- You lock your elbows completely at the end of the press.
Alternatives: exercises for the same muscles
Log your sets and see your progress
In the PlanSports app you pick the exercise, log weight and reps, and each exercise page shows your best weight and progression. The AI coach puts the exercises into a 4-week program.
Shoulders exercises › Training programs by sport ›The exercise pages are compiled by PlanSports; if you have an injury or pain, talk to your coach or doctor first.