Smith Machine Shoulder Press
Muscles worked: Front delts (assisted by side delts, triceps).
How to do it
- To begin, place a flat bench (or preferably one with back support) underneath a smith machine.
- 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.
- 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.
Coaching cues
The two cues IronPack shows on this exercise's card mid-workout:
- Bar just clears your chin at the bottom
- Brace so the rail does not excuse a loose core
Logging it
IronPack suggests working in the 6 to 10 rep range, progressing in 2.5 kg jumps when you own the top of the range. Records are tracked automatically at every rep count from 1 to 12. Loading the bar? Use the plate calculator, and check your estimated 1RM from any hard set.
Related exercises
- Overhead Press - front delts
- Seated DB Shoulder Press - front delts
- Machine Shoulder Press - front delts
- Arnold Press - front delts
Track the smith machine shoulder press properly
IronPack logs every set, tracks your records at every rep count, shows these form photos mid-workout, and turns the training into a card game you play with your mates.
Get IronPack free on the App StoreFree download, iPhone. Currently on the New Zealand App Store, wider rollout to follow.
Photos and steps: free-exercise-db (public domain). Cues, muscle weighting and logging guidance are IronPack's own app data. Last generated 2026-07-17.