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Shoulders · Intermediate

Smith Machine Standing Shoulder Press

Standing Smith-machine overhead press for the shoulders and triceps with strict trunk control.

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Smith Machine Standing Shoulder Press demonstration

Exercise overview

Training details

ShouldersTricepsCore

Equipment

Smith Machine

Sets × reps

3 × 12

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Set the Smith bar at upper-chest height and stand beneath it with an even grip.
  2. 02Brace the trunk, squeeze the glutes, and position the forearms nearly vertical.
  3. 03Press the bar upward along the guided path while moving the head slightly back to clear it.
  4. 04Finish with the elbows straight and the head returned between the arms without flaring the ribs.
  5. 05Lower the bar to the upper chest under control and repeat.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationBarbell Shoulder PressRelated variationFront Smith Shoulder PressRelated variationBarbell Z PressRelated variationLog Standing Shoulder PressRelated variationStanding Dumbbell Shoulder PressRelated variationTrap Bar Overhead Press

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Alternatives

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