Smith Standing Shoulder Press

Muscles worked

Setup

1. Set the Smith machine bar to roughly shoulder height.
2. Stand with your feet shoulder-width apart, positioned so the bar is directly in front of your face.
3. Grip the bar with an overhand grip slightly wider than shoulder-width.
4. Unrack the bar and hold it at collarbone level with your chest up and core braced.

How to do it

1. Exhale as you press the bar upward in a smooth, controlled motion until your arms are fully extended.
2. Inhale as you slowly lower the bar back down to the starting position at your upper chest.
3. Maintain a steady 2-0-2 tempo (2 seconds up, 0 second pause, 2 seconds down).
4. Keep your head slightly back as the bar passes your face, then move it back to neutral at the top.

Form checklist

• Keep your elbows tucked slightly forward at a 30-45 degree angle rather than flaring them out to the sides.
• Squeeze your glutes and brace your core to prevent your lower back from arching excessively.
• Ensure your wrists stay stacked directly over your elbows throughout the movement.
• Avoid locking out your elbows aggressively at the top to maintain constant tension on the deltoids.

Pro tips

• Think about pushing the floor away with your feet to create a stable base for the press.
• At the top of the movement, focus on driving your biceps toward your ears to maximize the contraction of the medial deltoids and traps.
• Use the fixed path to your advantage by leaning slightly forward into the 'window' created by your arms at the peak of the press.

Make it harder

• Add a 2-second pause at the bottom of the rep (at collarbone level) to eliminate momentum and increase difficulty.
• Incorporate 'dead-stop' reps by setting the safety pins at chin height and resting the bar completely between each repetition.

Frequently asked

What muscles does the smith standing shoulder press work?

The smith standing shoulder press primarily targets the deltoids, and also works the abs and obliques as secondary muscles.

What equipment do you need for the smith standing shoulder press?

The smith standing shoulder press uses smith machine.

Is the smith standing shoulder press good for beginners?

The smith standing shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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