Standing Smith Machine Shoulder Press

Standing press with a guided bar: the bar rises vertically, so the torso must stay under it.

• Compound
• Machine
• Intermediate

How to do it

• Bar at collarbone height with the head slightly back so it travels in a straight line
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

Sets, reps and tempo

Ranges: 5–8 strength · 8–12 hypertrophy · 1–3 RIR

Tempo: Press for 1 s to lockout, lower for 2 s to your chin under control

Common mistakes

• Arching the lower back to finish the press
• Standing in front of or behind the rails and pressing on a diagonal

Muscles worked

Primary

• Anterior deltoid
• Triceps

Secondary

• Core / abs
• Traps

Alternatives

• Standing Overhead Press
• Incline Dumbbell Press
• Lateral Raise