---
title: "Smith Machine Shoulder Press"
description: "Position an adjustable bench under the Smith machine and set it to a vertical position."
locale: en
slug: smith-machine-shoulder-press
url: "https://hi.fitness/exercises/smith-machine-shoulder-press"
primaryMuscle: "Front delts"
secondaryMuscles: ["Lats","Mid chest","Triceps"]
equipment: ["Smith machine","Bench"]
category: "Strength"
format: "Reps · Weight"
video: "https://hi.fitness/exercise-media/public/video/0f071da4-smith-machine-shoulder-press.mp4"
updatedAt: 2026-10-20T13:27:28+00:00
---
# Smith Machine Shoulder Press

Position an adjustable bench under the Smith machine and set it to a vertical position.

## How to do it

1. Position an adjustable bench under the Smith machine and set it to a vertical position. Adjust the barbell to your shoulder height.
2. Sit on the bench with your back straight and feet flat on the floor. Grip the barbell with your hands slightly wider than shoulder-width apart.
3. Unrack the barbell and press it upward until your arms are fully extended above your head.
4. Lower the barbell back to shoulder height with control. Repeat for the desired number of repetitions.

## Form tips

- Ensure your back remains flat against the bench throughout the movement.
- Focus on using your shoulder muscles to press the weight, avoiding excessive strain on your neck.
- Keep your elbows slightly bent at the top to avoid straining your elbow joints.

## Similar exercises

- [Standing Shoulder Press Dumbbell](https://hi.fitness/exercises/standing-shoulder-press-dumbbell) - Front delts · Dumbbell
- [Barbell Seated Military Press](https://hi.fitness/exercises/barbell-seated-military-press) - Front delts · Barbell
- [Arnold Press Dumbbell](https://hi.fitness/exercises/arnold-press-dumbbell) - Front delts · Dumbbell
- [Barbell Standing Shoulder Press](https://hi.fitness/exercises/barbell-standing-shoulder-press) - Front delts · Barbell
- [Standing Arnold Press Dumbbell](https://hi.fitness/exercises/standing-arnold-press-dumbbell) - Front delts · Dumbbell
- [Seated Dumbbell One Arm Shoulder Press](https://hi.fitness/exercises/seated-dumbbell-one-arm-shoulder-press) - Front delts · Dumbbell
- [Barbell Standing Wide Grip Military Press](https://hi.fitness/exercises/barbell-standing-wide-grip-military-press) - Front delts · Barbell
- [Barbell Seated Behind Neck Military Press](https://hi.fitness/exercises/barbell-seated-behind-neck-military-press) - Front delts · Barbell