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§ L · Exercises · ShouldersUpdated 6/2026

Smith Shoulder Press

Builds your shoulders and pressing strength. Stronger shoulders help with lifting, carrying, and upper body training.

Muscle group
Shoulders
Equipment
Smith machine
Exercise type
Compound
Technique
Basic technique

Muscles worked

§ 01 · Muscles
Primary muscle
Shoulders
Supporting muscles
Triceps

How to perform

§ 02 · Steps
  1. 01

    Sit at the Smith machine with the bench backrest upright and position the bar above your chin at shoulder height.

  2. 02

    Grip the bar with an overhand grip slightly wider than shoulder-width, pull your shoulder blades back and down, and brace your core.

  3. 03

    Unrack the bar and lower it under control toward your upper chest or collarbones, keeping your elbows slightly in front of your torso.

  4. 04

    Press the bar straight up until your arms are nearly fully extended without letting your shoulders shrug toward your ears, and squeeze your shoulders at the top.

  5. 05

    Lower the bar along the same path and lock it back onto the hooks at the end of the set.

Beginner's guide

§ 03 · Guide
What it works

Builds your shoulders and pressing strength. Stronger shoulders help with lifting, carrying, and upper body training.

What it should feel like

You should feel it in your shoulders, with some work in the triceps. It should not be felt mainly in your lower back or wrists.

Most common mistake

A common mistake is pressing behind the head or overarching the lower back. Brace your core and keep the bar path in front of your face.

How to get started at the gym

§ 04 · SisuLift

Smith Shoulder Press is ready to go in the SisuLift exercise library. The app builds you a program, suggests starting weights and shows this same animation during your workout at the gym.

  • ·A ready training program based on your goal
  • ·Starting weight suggestions and automatic progression
  • ·Set logging and rest timer at the gym
Download on the App StoreGet it on Google Play
SisuLift app workout view

Tips

§ 05 · Tips

Keep your wrists neutral and your elbows under the bar so the pressing path stays straight. Adjust the bench position so the bar travels in front of your face rather than behind your head.

The Smith shoulder press provides greater stability and allows you to increase the load on your shoulders in a controlled manner.

More exercises: Shoulders

§ 06 · Same muscles

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