Smith Shoulder Press
Learn how to do the Smith Shoulder Press with proper form and technique. This smith machine exercise primarily targets your Delts, with secondary emphasis on Triceps, Upper Back.
How to Do the Smith Shoulder Press
Follow these steps to perform the Smith Shoulder Press with correct form:
- 1Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
- 2Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 3Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
- 4Press the bar upward until your arms are fully extended overhead.
- 5Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
- 6Repeat for the desired number of repetitions.
Smith Shoulder Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- shoulders
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Shoulder Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Shoulder Press work?
The Smith Shoulder Press primarily targets your Delts. Secondary muscles worked include Triceps, Upper Back. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Smith Shoulder Press?
The Smith Shoulder Press requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Shoulder Press with proper form?
Start by Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Shoulder Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith Shoulder Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Shoulder Press best for?
The Smith Shoulder Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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