Smith Machine Shoulder Press
The Smith Machine Shoulder Press primarily works the Anterior Deltoid, Triceps (Long Head), with secondary activation of the Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior and stabilizer support from the Erector Spinae, Rectus Abdominis, Transverse Abdominis. It is a smith machine compound exercise at beginner difficulty.
Press the bar overhead while guided by the smith machine rails.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid, Triceps (Long Head) |
| Secondary | Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
Stabilizer Muscles
- Stabilizer Muscle Erector Spinae (back)
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Transverse Abdominis (core)
Instructions
- Preparation: Stand or sit with upright posture. Position bar at appropriate height on Smith machine. Grasp bar with overhand grip. Execution: Press weight overhead until arms are fully extended. Lower weight back to shoulder level under control. Repeat. Comments: Maintain control throughout movement to fully engage the Anterior Deltoid, Triceps (Long Head).
Alternative Exercises
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