How to Do Smith Machine Shoulder Press

Smith Machine Shoulder Press is a shoulders exercise using machine, listed as beginner in the A90 Training Club catalogue.

Primary muscle

Shoulders

Equipment

Machine

Difficulty

Beginner

01 / Move with control

How to perform

How to do Smith Machine Shoulder Press

  1. 01Position a bench at a 90-degree angle inside the Smith machine and sit with the back supported.
  2. 02Grasp the bar with an overhand grip wider than shoulder-width and rotate the bar to unhook it.
  3. 03Lower the bar toward the upper chest until the elbows reach 90 degrees of flexion.
  4. 04Press the bar back to the starting position by extending the arms overhead.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Smith Machine Shoulder Press

Primary Stabiliser Inactive

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Primary movers

  • Front delts Raises the arm forward and overhead.
  • Rear delts Pulls the arm back and stabilises the shoulder.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Align the elbows directly under the bar at the bottom of the rep to ensure the force is driven vertically through the palms.

Same coaching engine used inside the A90 app

05 / FAQ

Smith Machine Shoulder Press questions

What muscles does Smith Machine Shoulder Press work?

Smith Machine Shoulder Press is catalogued as a shoulders exercise in A90 Training Club, with the shoulders as its primary muscle group.

How do you do Smith Machine Shoulder Press correctly?

Position a bench at a 90-degree angle inside the Smith machine and sit with the back supported. Grasp the bar with an overhand grip wider than shoulder-width and rotate the bar to unhook it. Lower the bar toward the upper chest until the elbows reach 90 degrees of flexion. Press the bar back to the starting position by extending the arms overhead.

What is the A90 coach tip for Smith Machine Shoulder Press?

Align the elbows directly under the bar at the bottom of the rep to ensure the force is driven vertically through the palms.

Is Smith Machine Shoulder Press suitable for beginners?

Smith Machine Shoulder Press is rated beginner in the A90 Training Club catalogue.

What equipment do you need for Smith Machine Shoulder Press?

Smith Machine Shoulder Press uses machine.

A90 Intelligence

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