How to do a Smith Machine Overhead Shoulder Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
About Smith Machine Overhead Shoulder Press
Smith Machine
Workouts with Smith Machine Overhead Shoulder Press
Instructions for Proper Form
This exercise is a variation on the more standard Shoulder Press. Similar to other Shoulder Press variations, this is a compound exercise that primarily targets your shoulders. The use of a Smich Machine adds significantly more stability to the exercise allowing you to focus on exertion rather than stability.
- Place the smith machine bar at shoulder height and grab ahold of it shoulder-width apart.
- Sit underneath the bar so the bar is at chest level.
- Turn your elbows underneath the bar so that your forearms are vertical and your palms face upward before unhooking it and standing upright.
- Brace your core to keep a neutral spine as you begin to extend your arms overhead by pressing through your palms to raise the bar overhead.
- The bar should be in align with your ears at full arm extension before descending it back to the starting position.
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Leaning Back
Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.
Always Sitting
Performing this exercise while seated adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.
Weight & 1 Rep Max Calculator
Average Smith Machine Overhead Shoulder Press standards by male, female, weight, age and height
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- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps45lbs55lbs
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Alternative Exercises to Smith Machine Overhead Shoulder Press
1. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 2,277 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
2. Machine Shoulder Press
92.5 mSCORESWAPPED 1,368 TIMESis a variation on the more standard shoulder press that utilizes a machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the machine restricts your movements, and adds more stability. This allows you to focus more on exertion than stabilization. This is a great exercise for anyone looking to learn the basic movement, and develop the strength needed for other similar exercises or functional applications.
- Beginner
- Shoulders
- Shoulder Press Machine
3. Hammerstrength Shoulder Press
84.5 mSCORESWAPPED 1,112 TIMESHammerstrength Shoulder Press is a variation on the more standard shoulder press that utilizes a Hammerstrength machine. Like other shoulder presses, this is a compound exercise that primarily targets the shoulders. The use of the Hammerstrength Machine limits your range of motion, and adds stability to the movement. Both of these factors allow you to focus more on exertion and muscle activation, rather than stabilizing the movement itself.
- Beginner
- Shoulders
- Hammerstrength (Leverage) Machine (all forms)
4. Barbell Shoulder Press
97 mSCORESWAPPED 950 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
5. Seated Barbell Shoulder Press
85.7 mSCORESWAPPED 509 TIMESSeated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.
6. Cable Lateral Raise
97.7 mSCORESWAPPED 467 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
- Beginner
- Shoulders
- Hi-Lo Pulley Cable
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 435 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Dumbbell Front Raise
98.6 mSCORESWAPPED 407 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
9. Cable Face Pull
96 mSCORESWAPPED 284 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
10. Dumbbell Shoulder Raise
97.8 mSCORESWAPPED 284 TIMESDumbbell Shoulder Raise is an isolation exercise that primarily targets the shoulders, more specifically the medial deltoid (middle of the shoulder). This is a very common shoulder exercise and can work well for building muscle mass and strengthening the shoulders. By using dumbbells, you can help identify and address any strength imbalances between sides.