Smith Shoulder Press
The Smith Shoulder Press primarily works the Anterior Deltoid, with secondary activation of the Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Long Head), Levator Scapulae, Trapezius (Upper). It is a smith machine compound exercise at beginner difficulty.
A smith machine compound push exercise targeting the Anterior Deltoid.
| Equipment | Smith Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Anterior Deltoid |
| Secondary | Brachialis, Lateral Deltoid, Pectoralis Major (Clavicular), Serratus Anterior, Trapezius (Lower), Trapezius (Middle), Triceps (Long Head) |
Muscles Worked
Front
Back
Primary
Secondary
Stabilizer
Primary Muscles
- Primary Muscle Anterior Deltoid (shoulders)
Secondary Muscles
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Lateral Deltoid (shoulders)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Serratus Anterior (chest)
- Secondary Muscle Trapezius (Lower) (back)
- Secondary Muscle Trapezius (Middle) (back)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Long Head) (biceps)
- Stabilizer Muscle Levator Scapulae (neck)
- Stabilizer Muscle Trapezius (Upper) (back)
Instructions
- Preparation: Sit on bench with bar positioned in front of shoulders. Grasp bar with wide overhand grip. Disengage bar by raising and rotating bar back. Execution: Press bar upward until arms are extended overhead. Lower bar to front of shoulders and repeat. Comments: Pull head back slightly so bar does not make contact with head. Range of motion will be compromised if grip istoo wide.
Alternative Exercises
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