Smith Machine Overhead Shoulder Press
A beginner compound strength exercise that works the shoulders, using a machine.
Starting position
End position
How to Do Smith Machine Overhead Shoulder Press
- To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
- Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
- Slowly begin to lower the barbell until it is level with your chin while inhaling.
- Then lift the barbell back to the starting position using your shoulders while exhaling.
- Repeat for the recommended amount of repetitions.
Muscles Worked
Alternatives to Smith Machine Overhead Shoulder Press
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
Alternating Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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2
Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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3
Seated Cable Shoulder Press
A beginner compound strength exercise that works the shoulders, using a cable machine.
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4
Shoulder Press - With Bands
A beginner compound strength exercise that works the shoulders, using a resistance band.
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5
Smith Incline Shoulder Raise
A beginner isolation strength exercise that works the shoulders, using a barbell.
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6
Leverage Shoulder Press
A beginner compound strength exercise that works the shoulders, using a machine.
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7
Machine Shoulder (Military) Press
A beginner compound strength exercise that works the shoulders, using a machine.
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8
Barbell Shoulder Press
An intermediate compound strength exercise that works the shoulders, using a barbell.
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9
Dumbbell One-Arm Shoulder Press
An intermediate compound strength exercise that works the shoulders, using dumbbells.
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10
Shoulder Press
The shoulder press is a fundamental overhead pressing movement that builds strong, broad shoulders. It targets all three heads of the deltoid and develops functional pressing strength.
Frequently Asked Questions
What muscles do smith machine overhead shoulder press work?
Smith Machine Overhead Shoulder Press primarily works the shoulders. The triceps assist as secondary muscles.
What equipment do I need for smith machine overhead shoulder press?
Smith Machine Overhead Shoulder Press uses machines.
Smith Machine Overhead Shoulder Press: is it suitable for beginners?
Yes. Smith Machine Overhead Shoulder Press is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of smith machine overhead shoulder press?
Alternating Cable Shoulder Press, Cable Shoulder Press, Seated Cable Shoulder Press train the same primary muscles and are listed with 7 more alternatives above.
Can Fitnit count my smith machine overhead shoulder press reps automatically?
Not automatically yet. Fitnit's AI rep counting covers push-ups, squats, dumbbell curls, crunches and pull-ups today; smith machine overhead shoulder press can be logged manually in the app, and tracked movements are added over time.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your Smith Machine Overhead Shoulder Press with AI
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