Smith Machine Shoulder Press
The Smith machine shoulder press provides a guided bar path for overhead pressing that allows you to safely push heavier loads. It is ideal for beginners learning the overhead press pattern or advanced lifters training to failure.
How to Perform
Position the bench at 90 degrees or sit on a flat seat directly under the bar.
Set the bar at forehead height, grip just outside shoulder width.
Unrack by twisting the bar and press straight up to full lockout.
Lower the bar to just below chin level with control, elbows tracking slightly forward.
Common Mistakes to Avoid
Sitting too far forward or back, causing the bar to track at an unnatural angle.
Not locking out at the top, which robs the shoulders and triceps of full activation.
Lowering the bar behind the neck, which places excessive stress on the shoulder capsule.
Muscle Activation
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