How to do the Smith Machine Shoulder Press
Place an upright bench under the Smith bar so it comes down in front of your face.
Grip the bar slightly wider than your shoulders and unhook it.
Press the bar up until your arms are almost straight.
Lower slowly to chin height and re-hook the bar at the end.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
Alternatives
Same muscles, similar movement: swap in one of these if the Smith Machine Shoulder Press doesn’t suit your gym or your joints.
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