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Smith Standing Shoulder Press

Smith Standing Shoulder Press

The Smith Standing Shoulder Press is a popular compound exercise that targets your deltoids (shoulder muscles) as well as your triceps and upper back. This exercise involves the use of a Smith machine, which consists of a barbell attached to vertical rails, allowing for a fixed path of movement. The Smith machine provides stability, making it a great option for those who are new to weightlifting or prefer a guided range of motion. To perform the Smith Standing Shoulder Press, you'll start by positioning yourself under the bar with your feet shoulder-width apart. Grip the bar slightly wider than shoulder-width, and lift it off the rack, making sure your elbows are slightly bent and your wrists are aligned with your forearms. This is your starting position. From here, exhale and push the bar upward in a controlled motion until your arms are fully extended overhead. Pause for a moment at the top, feeling the contraction in your shoulder muscles, before slowly lowering the bar back down to your starting position. It's important to maintain proper form throughout the exercise. Keep your core engaged, chest up, and avoid arching your back. Remember to control the movement and avoid using momentum to lift the weight, as this can lead to injury. Incorporating the Smith Standing Shoulder Press into your workout routine can help improve overall shoulder strength and stability. As with any exercise, it's important to start with a weight that challenges you but still allows for proper form. Gradually increase the weight as you get stronger, but always prioritize safety and listen to your body. Regularly incorporating exercises like this into your fitness regimen can contribute to a well-rounded upper body workout.


  • Start by positioning a Smith machine barbell at shoulder height.
  • Stand with your feet shoulder-width apart, keeping your core engaged and your back straight.
  • Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  • Take a deep breath and press the barbell upwards while extending your arms fully. Keep your elbows slightly in front of the bar.
  • Pause for a moment at the top and then slowly lower the barbell back to the starting position, with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Ensure that you have proper form and technique to prevent injuries.
  • Start with a weight that allows you to perform the exercise with proper form and gradually increase the weight as you get stronger.
  • Engage your core muscles by keeping your abs tight throughout the movement.
  • Avoid using excessive momentum by maintaining control and a steady pace while lifting the weight.
  • Don't lock your elbows at the top of the press; keep a slight bend to avoid unnecessary strain on the joints.
  • Focus on proper breathing technique, exhaling as you lift the weight and inhaling as you lower it.
  • Warm up your shoulder muscles before starting the exercise to reduce the risk of injury.
  • Allow your shoulder blades to move freely during the exercise, avoiding excessive shrugging or hunching.
  • Don't forget to stretch your shoulder and upper body muscles after completing the exercise.
  • Listen to your body and take rest days when needed to allow for recovery and prevent overtraining.

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