Smith Machine Shoulder Press
Smith machine overhead press on a fixed path for maximal safety. It works mainly the front deltoid, with help from the lateral deltoid and triceps.
Flawless ranks it by lifetime volume: Gold, the third of eight ranks, starts at 25,000 kg.
How to do Smith Machine Shoulder Press
- Set a bench with an upright back pad under the bar so it comes down to the top of your chest, and sit with the back against the pad.
- Grip a little wider than shoulder width, unhook the bar and press it straight up to locked arms.
- Lower with control to the top of the chest or just below the chin.
- The rails fix the path, so set the bench slightly behind the bar; if the bar comes down to your face, move the bench back.
These are the same steps you see in the exercise guide in the Flawless app.
Muscles worked
| Role | Muscle | Anatomical name |
|---|---|---|
| Primary | Front deltoid | Deltoideus anterior |
| Secondary | Lateral deltoid | Deltoideus medialis |
| Secondary | Triceps | Triceps brachii |
Muscle data from StrengthLog.
Why do it
- Overhead strength with the whole body braced
- Round, full front delts
- Honest measure of upper-body strength
How Flawless ranks Smith Machine Shoulder Press
| Rank | Total volume |
|---|---|
| Bronze | start |
| Silver | 5,000 kg |
| Gold | 25,000 kg |
| Platinum | 50,000 kg |
| Diamond | 100,000 kg |
| Obsidian | 150,000 kg |
| Painite | 250,000 kg |
| Antimatter | 1,000,000 kg |
Flawless ranks Smith Machine Shoulder Press by lifetime volume: the weight × reps of every set you have logged, added up. The ladder is the same for everyone, because it measures work done rather than strength relative to bodyweight. The rank updates after every workout.
Similar exercises
Questions
What muscles does Smith Machine Shoulder Press work?
It works mainly the front deltoid, with help from the lateral deltoid and triceps.
How do you do Smith Machine Shoulder Press?
Set a bench with an upright back pad under the bar so it comes down to the top of your chest, and sit with the back against the pad. Grip a little wider than shoulder width, unhook the bar and press it straight up to locked arms. Lower with control to the top of the chest or just below the chin. The rails fix the path, so set the bench slightly behind the bar; if the bar comes down to your face, move the bench back.
How does Flawless rank Smith Machine Shoulder Press?
By lifetime volume: the weight × reps of every set you have logged, added up. Gold starts at 25,000 kg and Diamond at 100,000 kg, the same for everyone.
Try it free
Free on Google Play and the App Store. The whole log is free; PRO is optional.