Smith Machine Shoulder Press

Technique

Sit on a bench positioned under the Smith machine bar and grip it slightly wider than shoulder-width. Unrack the bar and lower it to upper chest level. Press the bar overhead until your arms are extended, avoiding excessive lower back arch. Lower it back down under control.

Steps

1. Position the bench under the bar and plant your feet firmly on the floor
2. Grip the bar slightly wider than shoulder-width and unrack it
3. Brace your core and lower the bar toward your upper chest
4. Press the bar overhead until your arms are extended
5. Lower the bar under control while keeping your lower back neutral
6. Rerack the bar securely at the end of the set

Common mistakes

• Arching the lower back excessively during the press
• Lowering the bar behind the head
• Using a grip that is excessively wide or narrow
• Bouncing the bar off the upper chest

Variations

• High-incline Smith machine shoulder press
• Smith machine press with a vertical bench back
• Behind-the-neck Smith machine press
• Single-arm Smith machine shoulder press

FAQ