Smith Standing Shoulder Press
Build strong, sculpted deltoids and triceps with the Smith Standing Shoulder Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Standing Shoulder Press
Smith Standing Behind Head Military Press
Shoulders · Deltoid Anterior · Smith machine
Smith Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Smith Standing Military Press
Shoulders · Deltoid Anterior · Smith machine
Smith Seated Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
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.
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How to do Smith Standing Shoulder Press
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
Continue pressing until your arms are fully extended but not locked out, keeping the bar directly over your shoulders.
- 05
Slowly lower the bar back to the starting position at your upper chest or shoulder height with controlled movement, inhaling as it descends.
- 06
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.
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Get Ellim — FreeQuestions
What muscles does Smith Standing Shoulder Press work?
Smith Standing Shoulder Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Smith Standing Shoulder Press good for beginners?
Smith Standing Shoulder Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Standing Shoulder Press?
You need Smith machine to perform Smith Standing Shoulder Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Standing Shoulder Press?
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.
What are common mistakes when doing Smith Standing Shoulder Press?
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.
Related exercises
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Smith Upright Row
Shoulders · Deltoid Lateral · Smith machine
Smith Behind Neck Press
Shoulders · Deltoid Anterior · Smith machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store