Written by Tyler DiGiovanni | BSBM
Fact checked by Andrew Lenau, ISSA CPT & Sports Nutritionist
FACT CHECKED
The shoulder press is a staple exercise in strength and conditioning programs for people looking to build some serious size on their shoulders. The Smith Machine Shoulder Press is a variation of the traditional shoulder press, literally on rails. This variant is praised for its ability to target the delts effectively while offering stability and safety.
In this article, we'll delve into the methodology of performing the Smith Machine Shoulder Press, identify the muscles it works, and compare it with other shoulder press variations such as the barbell, dumbbell, and machine shoulder presses.
Table of Contents:
- Performing The Smith Machine Shoulder Press
- What Muscles Are Targeted
- Pros And Cons
- Comparison With Other Shoulder Press Variations
- FAQs
- Why To Incorporate Smith Machine Shoulder Press
- Final Thoughts
Performing the Smith Machine Shoulder Press
Below is a simple step-by-step explanation on how you can correctly perform the Smith Machine shoulder press.
Execution Technique
- Setup: Position an adjustable bench beneath the Smith Machine. Adjust the Smith Machine bar height so it's reachable with slightly bent elbows.
- Grip and Positioning: Sit down, placing your feet firmly on the ground. Grasp the bar with a slightly wider than shoulder-width overhand grip, positioning your hands so your wrists, elbows, and shoulders form a straight line.
- Unracking and Initial Position: Unrack the bar by twisting your wrists backward. Begin with the bar positioned directly above your shoulders; arms not quite fully extended.
- Lowering the Bar: Inhale and smoothly lower the bar towards your chest. Keep your elbows flared outwards, stopping when your upper arms are parallel to the ground or just below. This should be higher than shoulder height. Going down all the way to your chest can put potentially harmful stress on your shoulder joint.
- Pressing Phase: Exhale and push the bar back to the starting position, focusing on driving through your shoulders.
- Repetition and Rhythm: Conduct your repetitions with control and consistency, avoiding jerky or rapid movements.
What Muscles Are Targeted
This overhead press predominantly works the following muscles:
- Deltoids: This group has three heads: the anterior deltoid, the medial deltoid, and the posterior deltoid. Although they are all involved, the brunt of the load falls on the anterior and medial heads.
- Triceps: These muscles assist in extending the elbow during the press.
- Upper Pectorals: Though not primary movers, they assist in the pressing motion. How much they help depends on the angle of the upper body.
- Core Muscles: They play a stabilizing role throughout the exercise. Yes, even when seated.
The Pros and Cons
We'll touch on why you would want to add these to your workout regimen and also some not great aspects of this exercise.
Advantages of the Smith Machine Shoulder Press
- Stability and Safety: The fixed path of the Smith Machine provides stability, reducing the risk of imbalance and injury.
- Targeted Muscle Engagement: The guided motion allows for focused work on the shoulder muscles rather than worrying about balancing the weight.
- Adaptability: Beneficial for people with limited experience or those recovering from injury due to its controlled environment.
Disadvantages
- Limited Functional Strength Development: The fixed path reduces the need for stabilizer muscle engagement, which is crucial in functional strength.
- Potential for Joint Stress: The unnatural straight bar path can put additional stress on the shoulder joints.
Comparison with Other Shoulder Press Variations
Barbell Shoulder Press
Advantages:
- Encourages full body stabilization and engagement of a wider range of muscles.
- More natural movement pattern, allowing the body to find its path.
Disadvantages:
- Higher injury risk due to the need for balance and stabilization.
- Not suitable for individuals with certain shoulder conditions.
Dumbbell Shoulder Press
Advantages:
- Greater range of motion, leading to more muscle fiber activation.
- Balances strength on both sides, preventing muscular imbalances.
Disadvantages:
- Requires a higher degree of coordination and stabilization.
- Can be challenging to maintain form for beginners or those with weaker stabilizer muscles.
Machine Shoulder Press
Advantages:
- Provides a controlled movement, reducing the risk of injury.
- Ideal for isolating shoulder muscles without worrying about balance.
Disadvantages:
- Limited engagement of stabilizing muscles compared to free weights.
- Fixed movement pattern might not suit all body types and ranges of motion.
Smith Machine Shoulder Press FAQs
Is shoulder press on the Smith machine good?
Yes, it absolutely is. While it doesn't follow the natural path of extending your arms over your head, it can be a great way to focus on using your deltoids to do most of the work, ultimately leading to a better mind-muscle connection.
How do you hit your shoulders on a Smith machine?
The most popular way is obviously the Smith machine shoulder press, which puts the majority of the load on your front delts, but there are ways to put the focus on your lateral deltoid and rear deltoid.
We like the Smith Machine lateral raise to hit the (duh) lateral delt. The rear delt row on a Smith machine is a movement that doesn't get enough attention and is a great way to hit those often overlooked posterior caps.
What angle is the bench on the Smith machine shoulder press?
The angle of your bench should be set to 90º or as close to it as possible. Once the incline angle decreases, the more upper chest will be brought into the movement.
Is the shoulder press machine as good as overhead press?
This is not as cut and dry as yes or no. Overhead presses, both barbell, and dumbbell, are great ways to drive shoulder development, along with the many stabilizer muscles in that area. But, the risk of injury is higher when dealing with free weights.
Using a Smith machine or dedicated shoulder press machine can be a great way for beginners or those recovering from injury to help build up shoulder strength with minimal risk when performed correctly.
Related: Machine-only Shoulder Workout Routine
Why To Incorporate Smith Machine Shoulder Press In Your Workout
The Smith Machine Shoulder Press is a valuable exercise for those focusing on shoulder development, offering a safe and controlled environment. However, its benefits come with trade-offs, particularly in the realms of functional strength and joint stress.
For a well-rounded shoulder development program, incorporating different variations of shoulder presses is recommended. This approach ensures a balance between muscle growth, functional strength, and joint health. As with any exercise, prioritizing proper form and technique is paramount to reaping the maximum benefits while minimizing the risk of injury.
Final Thoughts
In conclusion, the Smith Machine Shoulder Press stands as an effective tool in the arsenal of shoulder exercises. Its ability to provide stability and focus on shoulder muscles makes it a favorite among many gym enthusiasts.
However, understanding its limitations and complementing it with other forms of shoulder presses ensures a comprehensive approach to shoulder training. Remember, variety is key in any training program, and incorporating different exercises can lead to better overall muscular development and performance.
If you're looking to add a Smith machine to your home gym, check out our list of the Best Smith Machines.
Tyler DiGiovanni
Author