Smith Machine Overhead Shoulder Press
A beginner strength exercise for the shoulders, done with a machine.
How to do the Smith Machine Overhead Shoulder Press
- To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
- Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
- Slowly begin to lower the barbell until it is level with your chin while inhaling.
- Then lift the barbell back to the starting position using your shoulders while exhaling.
- Repeat for the recommended amount of repetitions.
Sets and reps
| Strength | 3–5 sets of 3–5 reps, rest 2–3 minutes |
|---|---|
| Muscle | 3–4 sets of 6–10 reps, rest about 2 minutes |
| Endurance or fat loss | 2–3 sets of 12–15 reps, rest 60–90 seconds |
Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.
Alternatives to the Smith Machine Overhead Shoulder Press
Leverage Shoulder PressMachine · Beginner
Machine Shoulder (Military) PressMachine · Beginner
Smith Machine One-Arm Upright RowMachine · Beginner
Reverse Machine FlyesMachine · Beginner
Alternating Cable Shoulder PressCable · Beginner
Anti-Gravity PressBarbell · Beginner
Back Flyes - With BandsResistance band · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Questions
What muscles does the Smith Machine Overhead Shoulder Press work?
Mainly the shoulders, with the triceps helping.
Is the Smith Machine Overhead Shoulder Press good for beginners?
Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.
What can I do instead of the Smith Machine Overhead Shoulder Press?
Good alternatives that train the shoulders: Leverage Shoulder Press, Machine Shoulder (Military) Press, Smith Machine One-Arm Upright Row or Reverse Machine Flyes.
How many sets and reps of the Smith Machine Overhead Shoulder Press should I do?
Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.
Exercise steps and photos: free-exercise-db (public domain).