Single Arm Shoulder Press With Smith Machine
Targets deltoids for overall shoulder development
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: deltoids. Secondary: trapezius, triceps |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 5 sets × 3-5 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Setup — sit comfortably with feet flat on the floor and grip the bar of a smith machine with one hand
- Step 2: Initiation — engage core and press the bar straight up
- Step 3: Main movement — press the weight upwards, extending arm fully.
- Step 4: End position — hold for a brief moment at the top of the press.
- Step 5: Return — slowly lower the weight back to the starting position.
- Step 6: Breathing reminder — maintain steady breathing throughout the exercise.
Equipment
- Shoulder Press Machine optional
Coaching tips
Benefits
Targets deltoids for overall shoulder development
Common mistakes
Letting the shoulders roll forward or using momentum
Make it harder
Increase weight or reps as strength improves
Make it easier
Decrease weight or use assistance from a spotter
Breathing
Exhale on press, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore shoulders exercises
Explosive Push Press with Back Row Machine
Advanced · 5 sets × 6-8 repsStanding Modified Single Dumbbell High Pull
Intermediate · 3 sets × 10-12 each armModified High Pull with Pulley Rope on Incline Bench
Intermediate · 4 sets × 10-12 repsIso T Pose Water Bottle Hip Abduction
Intermediate · 3 sets × 15-20 repsKneeling Suitcase Carry Shoulder Press
Intermediate · 3 sets × 8-10 each sideSeated Shoulder Press with Landmine
Intermediate · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.