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Illustration of the Smith Machine Shoulder Press: Fixed path, so set the bench so the bar clears your nose, not your forehead.
compound · Vertical Push

Smith Machine Shoulder Press

Smith Machine Shoulder Press is a compound vertical push movement for shoulders, using Smith Machine. It also works triceps. 3 sets of 8-12, 2 min rest.

Primary muscle
Shoulders
Equipment
Smith Machine
Difficulty
Beginner
Sets and reps
3 × 8-12
Rest
120s
Force
push

How to do it

  1. 1
    Set up

    Upright bench under the rails, bar starting at chin height.

  2. 2
    The cue that matters

    Fixed path, so set the bench so the bar clears your nose, not your forehead.

  3. 3
    Work it

    3 sets of 8-12, resting about 2 minutes between them.

Muscles worked

Shoulders does most of the work. Triceps take the rest.

Shoulders exercisestriceps