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Last updated March 5, 2026
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shoulders
Shoulder Press - Standing (Smith)
Press the bar overhead while standing in a Smith machine for a guided overhead press movement.
Quick facts
- Difficulty
- Moderate
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Moderate
- Hypertrophy
- High
- Calorie Burn
- Moderate
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shouldersside shoulders
Secondary
tricepsupper trapsdeep abs / coreupper chest
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Set the Smith machine bar to about chin or upper chest height.
- Stand with feet shoulder-width apart, slightly in front of the bar path.
- Grip the bar with an overhand grip slightly wider than shoulder width.
- Unrack the bar and hold it at the front of your shoulders.
- Step 2Execution
- Brace your core and squeeze your glutes for stability.
- Press the bar straight up along the guided track until arms are fully extended.
- Avoid leaning back excessively — keep your torso upright.
- Pause briefly at the top with arms locked out.
- Lower the bar slowly back to shoulder level.
- Step 3Tips
- The Smith machine provides a fixed bar path, which reduces stabilizer demand but allows heavier loads.
- Position your feet slightly forward so the bar clears your face naturally.
- Keep your wrists straight and stacked over your elbows.
- Avoid flaring your elbows too far out — a slight forward angle is safer for the shoulders.
- Breathe out as you press, breathe in as you lower.