Smith Machine Shoulder Presses


  • You will be using a Smith machine. Place a seat preferably with back supports below the path of the bar.
  • Grasp the bar with an over hand grip. Lower the bar to your upper chest area, or to the limit your range of motion will allow to that point.
  • Press the bar up, without locking your elbows.
  • Hold for 1-2 seconds, then release back down to the starting position.


  • The machine restricts your range of motion and isolates the muscle used. Therefore, concentrate on form and the muscle.
Primary muscles Anterior delts
Secondary muscles Lateral delts Triceps