Exercise · vertical push
Smith machine shoulder press
Smith machine shoulder press is a beginner-friendly vertical push movement that trains front_delts, side_delts, triceps, done with a machine or a bench. It's a compound lift — it moves more than one joint at a time, which is why it earns a place in most training templates. Typical rep range is 8–12 reps, tempo 2-0-1.
The most common mistake is pressing behind the neck. If a machine or a bench or the movement itself doesn't suit you, Machine shoulder press or Dumbbell shoulder press or Barbell overhead press or Cable tricep pushdown cover the same pattern. It's usually held back for shoulder issues — a coach or the substitution list is the safer route on a flare-up.
Form cues
| # | English | हिंदी |
|---|---|---|
| 1 | Bench upright, bar path in front of the face | बेंच सीधी, बार चेहरे के सामने |
| 2 | Lower to chin level, elbows under wrists | ठोड़ी तक नीचे, कोहनी कलाई के नीचे |
| 3 | Press to lockout, avoid behind-the-neck | ऊपर लॉक, गर्दन के पीछे कभी नहीं |
Equipment & who it fits
Needs a machine or a bench, rated beginner, held back for shoulder issues. Search "smith machine shoulder press" for a form video.
Substitutes
Programs that use this pattern
Questions people ask
- What muscles does Smith machine shoulder press work?
- Smith machine shoulder press primarily trains front_delts, side_delts, triceps, using a vertical push pattern with a machine or a bench.
- What's the most common mistake with Smith machine shoulder press?
- Pressing behind the neck
- What can I do instead of Smith machine shoulder press?
- The closest substitutes in this database are machine shoulder press, dumbbell shoulder press, barbell overhead press, tricep pushdown, which train the same pattern with different equipment.