Smith Machine Overhead Shoulder Press

How to do the Smith Machine Overhead Shoulder Press

1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
4. Then lift the barbell back to the starting position using your shoulders while exhaling.
5. Repeat for the recommended amount of repetitions.

Muscles worked

Role	Muscles
Primary	shoulders
Secondary	triceps
Equipment	machine
Difficulty	beginner
Type	compound

No machine? Train the same muscles with these

Ordered by how likely you are to own the 6 options.

Handstand Push-Ups Bodyweight Shoulder Press - With Bands Resistance Bands Arnold Dumbbell Press Dumbbell Dumbbell One-Arm Shoulder Press Dumbbell Dumbbell Shoulder Press Dumbbell Seated Dumbbell Press Dumbbell

Harder than the Smith Machine Overhead Shoulder Press

Push Press expert · Barbell Clean and Jerk expert · Barbell Circus Bell expert · Other Equipment

Superset the Smith Machine Overhead Shoulder Press with

Opposing middle back and lats work — alternate sets without extra rest.

Leverage High Row middle back Leverage Iso Row lats Smith Machine Bent Over Row middle back Lying T-Bar Row middle back

Common questions

What muscles does the Smith Machine Overhead Shoulder Press work?

The Smith Machine Overhead Shoulder Press primarily works the shoulders, with the triceps as secondary movers. Alternating Cable Shoulder Press, Alternating Kettlebell Press, and Anti-Gravity Press train the same muscle, across 9 equipment types.

What equipment do you need for the Smith Machine Overhead Shoulder Press?

A Machine. Without a machine, Handstand Push-Ups, Shoulder Press - With Bands, and Arnold Dumbbell Press train the same muscle, and 10 of the catalogue's options for this muscle need no equipment.

Is the Smith Machine Overhead Shoulder Press suitable for beginners?

Yes, the Smith Machine Overhead Shoulder Press is rated beginner. Push Press, Clean and Jerk, and Circus Bell are the progressions from here.

Where should the Smith Machine Overhead Shoulder Press go in a workout?

Early — the Smith Machine Overhead Shoulder Press is compound, working 2 muscle groups, so run it first or second while you are fresh, then superset Leverage High Row and Leverage Iso Row later.

Similar exercises

Alternating Cable Shoulder Press Cable Machine Alternating Kettlebell Press Kettlebell Anti-Gravity Press Barbell Arnold Dumbbell Press Dumbbell Barbell Shoulder Press Barbell Bradford/Rocky Presses Barbell