Smith Machine Shoulder Press
Builds shoulder strength and stability, improving overhead and pressing control.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 10-12 reps |
| Estimated calories burned | ~6 kcal |
How to do it
- Step 1: Setup — Get into the starting position for Smith Machine Shoulder Press.
- Step 2: Initiation — Engage your core and begin the movement with control.
- Step 3: Main movement — Complete the movement through its full range of motion.
- Step 4: End position — Reach the top/end of the movement with control.
- Step 5: Return — Slowly return to the starting position.
- Step 6: Breathing reminder — Exhale on exertion, inhale on return.
- Step 7: Safety note — Keep the movement controlled and stop if you feel sharp pain.
Equipment
- Smith Machine
Coaching tips
Benefits
Builds shoulder strength and stability, improving overhead and pressing control.
Common mistakes
Flaring the elbows too wide or arching the lower back to force the weight up.
Make it harder
Increase the load slightly and add a pause at the bottom of the movement.
Make it easier
Reduce the load and focus on a slow, controlled range of motion.
Breathing
Exhale on exertion, inhale on release.
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
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Beginner · 3 sets × 15 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.