Smith machine shoulder press

A guided overhead press that builds the shoulders with a fixed bar path.

• Muscle group: Shoulders
• Equipment: Smith machine
• Difficulty: Beginner

Also known as: Smith overhead press, Seated Smith machine press, Smith military press, Skulderpres i multipres

How to do it

1. Place an upright bench under the bar and sit with your back supported, with the bar roughly at chin height.
2. Grip slightly wider than shoulders, unhook, and lower the bar to about chin level.
3. Press straight up without locking out hard, then rack the bar when the set is done.

Common mistakes

• Arching the lower back heavily to push the bar up.
• Pressing without safety stops set at a height that catches the bar.

Alternatives

• Overhead press
• Dumbbell shoulder press
• Machine shoulder press
• Arnold press
• Pike push-up

Watch a video demonstration on YouTube

“Smith Machine Seated Shoulder Press” by Renaissance Periodization (opens YouTube)

General technique guidance, not individual advice. Stop if something hurts and talk to a professional about injuries.