The Smith Machine Shoulder Press is an exercise that is machine-based and targets the deltoid muscle. The Smith machine is similar to the barbell, but it provides greater stability. The movement is able to be programmed with lower reps to increase strength and higher reps for muscular endurance and strength. It is usually done for moderate to high repetitions like 8-12 reps for each set, or more, in conjunction with an upper-body or shoulder-focused exercise.
Smith Machine Shoulder Press exercises involve movements that involve multiple joints at the same time. For those who have been striving to get more strength and size in their shoulder, it is recommended to get started with the Smith machine shoulder exercise.
Instructions for Smith Machine Shoulder Press
- To begin, put an unsupported bench (or preferably one that has back support) beneath a Smith machine. Place the barbell at an appropriate height, to ensure that, while sitting on the bench with a flat surface, the arms need to be fully extended to the barbell.
- When you are at the right size, place your feet slightly behind the barbell to ensure that you have an imaginary straight line running from the top of your nose up to the barbell. Your feet must be stationary. Take the barbell, with your palms facing forward. Unlock the barbell and raise it until the arms extend fully. This is your starting position.
- Slowly decrease the barbell till it’s in line with your chin as you inhale.
- Then return the barbell to its original position with your shoulders, exhaling.
- Repeat until you reach the recommended number of repetitions.
- Version: You can use barbells or dumbbells for this exercise.
Additional Information
- Increases the size and strength of the shoulders.
- You can press hard without fear of crashing the bar.
- The bar is moved along tracks, making it easier to position the bar and control
- The shoulder press of the Smith machine is a feasible option to move heavy objects without the use of a spotter.
- Don’t put your elbows in lock position towards the end of the exercise.
- Always warm up first in order to reduce your chance of sustaining a shoulder injury.
- Make sure to lower the bar just below your chin for the full range of movement.
Alternates for Smith Machine Shoulder Press
