Smith Machine Overhead Shoulder Press
How to do the Smith Machine Overhead Shoulder Press
- 1
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.
- 2
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.
- 3
Slowly begin to lower the barbell until it is level with your chin while inhaling.
- 4
Then lift the barbell back to the starting position using your shoulders while exhaling.
- 5
Repeat for the recommended amount of repetitions.
How to program the Smith Machine Overhead Shoulder Press
Sets and reps
As a compound movement, the Smith Machine Overhead Shoulder Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Smith Machine Overhead Shoulder Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Smith Machine Overhead Shoulder Press into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Smith Machine Overhead Shoulder Press work?
The Smith Machine Overhead Shoulder Press primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Smith Machine Overhead Shoulder Press?
You need Machine. Difficulty level: Beginner.
How many sets and reps of the Smith Machine Overhead Shoulder Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
