Exercise guide · Beginner · Compound

Smith Shoulder Press: How to Do It & Muscles Worked

The smith shoulder press is a compound exercise performed on a smith machine that targets the deltoid muscles of the shoulders. It provides stability for the lifter, making it easier to focus on pressing strength and muscle development.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the smith shoulder press
Front view: muscles worked by the smith shoulder press. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the smith shoulder press. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the smith shoulder press

  1. Step 1: Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
  2. Step 2: Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  3. Step 3: Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
  4. Step 4: Press the bar upward until your arms are fully extended overhead.
  5. Step 5: Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith shoulder press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Shoulder Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.