At a glance
- Main muscle
- Shoulders
- Also works
- Triceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 2.5 kg
How to do it
- Bench just in front of the bar.
- Bar down to chin height.
- Back against the backrest.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating B
Stable, but the fixed path doesn't sit well in everyone's shoulders.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Shoulder Press · Machine · rating A
- Seated Dumbbell Shoulder Press · Dumbbell · rating A
- Barbell Overhead Press · Barbell · rating B
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the Smith machine shoulder press.
Let Mitta set the weight.
Mitta plans the Smith machine shoulder press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
Smith machine shoulder press
What muscles does the Smith machine shoulder press work?
The Smith machine shoulder press mainly trains your shoulders. Your triceps help.
How many reps of the Smith machine shoulder press should I do?
Mitta plans the Smith machine shoulder press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the Smith machine shoulder press?
Good alternatives that train the same muscle are the machine shoulder press, seated dumbbell shoulder press and barbell overhead press.
Is the Smith machine shoulder press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the Smith machine shoulder press have rating B?
Stable, but the fixed path doesn't sit well in everyone's shoulders.