Smith Standing Shoulder Press
Build strong, sculpted deltoids and triceps with the Smith Standing Shoulder Press.
Variations of Smith Standing Shoulder Press
Smith Standing Behind Head Military Press
Build strong, sculpted shoulders with the Smith Standing Behind Head Military Press.
Smith Shoulder Press
The Smith Shoulder Press builds strong, sculpted shoulders by targeting the anterior deltoids.
Smith Standing Military Press
Build strong shoulders and triceps with the Smith Standing Military Press. This controlled exercise targets your deltoids for powerful upper body strength.
Smith Seated Shoulder Press
Master the Smith Seated Shoulder Press to build strong, defined deltoids and triceps. Perform safely with controlled movements for optimal results.
Description
A compound exercise that primarily targets the deltoids, while also working the triceps and upper chest. The exercise is performed by standing inside a Smith machine, holding the bar at shoulder height and then extending the arms to press the bar upwards.
Save Smith Standing Shoulder Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to Do Smith Standing Shoulder Press
- 1Setup
Position yourself inside the Smith machine with the bar at upper chest or shoulder height, ensuring it's directly above your mid-foot. Grip the bar with an overhand grip, slightly wider than shoulder-width, palms facing forward.
- 2Setup
Unrack the bar by rotating it slightly and extending your arms to lift it off the safety hooks. Stand tall with your feet shoulder-width apart, core braced, and a slight bend in your knees.
- 3
Inhale deeply, then press the bar straight overhead by extending your elbows, exhaling as you push. Maintain a stable torso, avoiding excessive arching in your lower back.
- 4
Continue pressing until your arms are fully extended but not locked out, keeping the bar directly over your shoulders.
- 5
Slowly lower the bar back to the starting position at your upper chest or shoulder height with controlled movement, inhaling as it descends.
- 6
Re-rack the bar by rotating it back onto the safety hooks once your set is complete.
Tips
- Maintain a neutral spine by keeping your core engaged and avoiding excessive arching in your lower back to protect your spine.
- Control the eccentric (lowering) phase of the movement by slowly bringing the bar down to maximize muscle engagement and minimize injury risk.
- Keep your elbows slightly forward, not flared directly out to the sides, to better target the deltoids and protect your shoulder joints.
- Ensure a full range of motion by pressing the bar until your arms are fully extended overhead and lowering it back down to shoulder height for optimal muscle activation.
Common Mistakes
- ×Arching the lower back excessively puts undue stress on the spine; fix it by bracing your core tightly and slightly tucking your pelvis.
- ×Flaring elbows out too wide can strain the shoulder joints; fix it by keeping your elbows slightly forward and under the bar throughout the movement.
- ×Not fully extending the arms reduces the range of motion and muscle activation; fix it by pressing the bar completely overhead without locking your elbows.
In the Ellim app, Smith Standing Shoulder Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train smith standing shoulder press?
Get Ellim — FreeFrequently Asked Questions
What muscles does Smith Standing Shoulder Press work?
Is Smith Standing Shoulder Press good for beginners?
What equipment do I need for Smith Standing Shoulder Press?
What are the best tips for Smith Standing Shoulder Press?
What are common mistakes when doing Smith Standing Shoulder Press?
Related Exercises
Barbell Seated Overhead Press
Build strong, sculpted shoulders with the Barbell Seated Overhead Press. This compound movement targets your deltoids and triceps for upper body strength.
Standing Behind Neck Press
Master the Standing Behind Neck Press with a barbell to build strong, sculpted shoulders and enhance upper body strength effectively.
Smith Upright Row
Perform the Smith Upright Row to build strong, broad shoulders and traps with enhanced stability.
Smith Behind Neck Press
Strengthen your shoulders and triceps with the Smith Behind Neck Press. This compound exercise builds upper body strength and targets the deltoids.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
Track every rep of Smith Standing Shoulder Press.
Watch your weight climb session by session. See your strength curve. Add it to a routine you'll actually run.
Get Ellim — Free