Skip to content



Smith Machine Shoulder Press Exercise


Smith Machine Shoulder Press Exercise

Table of Contents

Exercise Description

Main Target Muscles


Secondary Target Muscles


Workout Type


Gym Gear


Fitness Level




Power Move 


Target Muscle Group: Shoulders

Smith Machine Seated Overhead Press Overview

A smith machine seated shoulder press is a workout that primarily targets the shoulder muscles. This exercise can be performed with a moderate weight and higher reps to build muscle or with a heavy weight and lower reps to build strength. Either way, this exercise will help you achieve your fitness goals.

The benefits of this particular workout are many, but some of the most notable benefits include increased muscular endurance and strength and improved joint stability. Additionally, this exercise can also help to improve your posture and reduce your risk of injuries in the future.

How to Do It

  1. To set up the shoulder press for the Smith machine, place a bench in the smith machine and adjust the back so that it is at a 90-degree angle.
  2. Now, sit down on the bench and adjust the bar's position so that it falls just in front of your face.
  3. Next, add the desired weight and sit down on the bench. You can un-rack the weights by bending your elbows. This is the starting position.
  4. Slowly lower the weight until it is below your chin. Pause and then lift the bar back up to its starting position.
  5. Repeat for desired reps.

Exercise Tips

  1. The smith machine shoulder press is an option for heavy lifting without using a spotter. 
  2. Do not lock your elbows at the top of the movement.
  3. To reduce your chances of sustaining a shoulder injury, always warm up your muscles first.
  4. Always lower the bar under your chin to complete a full range of motion.


Join our exclusive Facebook Community!

DMoose community is the place for all your fitness needs. We aim to give you the best tips in health, fitness, and wellness to live a healthy and balanced life.

Healthier and Happier Life is One Step Away.

Get information on health, fitness and wellness with our weekly newsletter.

Write a comment

Please note, comments must be approved before they are published

Comment are moderated
Start your fitness journey today!

Take an extra 10% off your order.

reach out

Toll Free: (833) 366-6733

5700 Crooks Road, Troy, Michigan 48098

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

Join over 235,000 other people who get our weekly health and fitness tips Free of spam, static, and fluff.

*By submitting this form you are signing up to receive our emails and can unsubscribe at any time.

Only in the DMoose App.

Get exclusive access, member rewards, and more.