When it comes to building strong and defined shoulders, the Smith machine shoulder press is an outstanding exercise that should take priority in your workout plan. This compound exercise provides a range of benefits that contribute to overall shoulder development and can help you achieve your fitness goals more effectively.
So, is this exercise worth incorporating into your training routine? In the following articles, we'll cover what you need to know, including the pros, cons, how to do it, and more.

 

What Is the Smith Machine Shoulder Press?

Let's start with the basics - what is the Smith machine shoulder press?
The Smith machine shoulder press is a fitness training exercise usually performed using a Smith machine. The Smith machine is a fixed barbell apparatus that provides a guided vertical path of motion, providing more stability and safety than a traditional free weight barbell.
Using the Smith machine for shoulder exercises works the triceps and shoulder muscles, including the anterior deltoid and lateral deltoid muscles.
The Smith machine bar has a linear motion pattern, which makes it easier for some lifters. The machine may also be safer because you can rack the weight quickly if you are too tired. That said, there are some drawbacks to being aware of.

 

How to Perform Smith Machine Shoulder Press?

It is important to use the correct technique when practicing shoulder press variations. Following proper protocols will ensure that you gain muscle mass while avoiding shoulder injuries.
Make sure you use your core strength to keep your torso tight. Keep your feet flat on the floor and don't lift your toes. Finally, avoid heavier weights until you can perform the correct motion path without any problems or discomfort.
The basic steps for the Smith machine shoulder press are as follows:
  1. Stand under the Smith machine, face towards it, and adjust the weight barbell to the right height so that it is roughly level with your shoulders.
  2. While standing, grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart, and arms fully extended.
  3. From the starting position, push the barbell up until your arms are fully extended without locking your elbows.
  4. Slowly return the barbell to the starting position, bending your elbows while keeping your shoulders and chest engaged to control your descent.
This exercise focuses on the anterior deltoid (front shoulder muscle) as well as other shoulder muscles such as the lateral deltoid and trapezius muscles. The use of a Smith machine can provide a degree of stability assistance, making it beneficial for beginners or those who need extra stability during shoulder pressing exercises.

 

The Benefits of the Smith Machine Shoulder Press

So why should you combine machine shoulder exercises with free weight shoulder presses? The Smith machines have several benefits, such as reduced back stress, greater stability, and greater safety. Here are some of the main benefits of this exercise:

Shoulder Muscle Development

First, the Smith machine shoulder training can help you develop wider shoulders. This exercise targets the anterior and lateral deltoids, as well as the triceps, which help improve upper body movement.
In addition to looking better, strong shoulders can improve your life outside of the gym. Increasing muscle strength in your shoulders and triceps can improve other weightlifting exercises, such as the bench press.
As your upper body gets stronger, daily activities, such as lifting boxes or carrying groceries, also improve.

Healthy Shoulders

The shoulder joint is one of the most complex parts of the human body. It has several muscles, ligaments, tendons and bones that work together to move the arm. The shoulder joints are also prone to injuries and strains.
Training your muscles with machines can help you develop stable shoulders. With increased shoulder strength, stability, and mobility, every aspect of your life will improve.

Reduced Lower Back Stress

The Smith machines provide additional support for the lower back compared to traditional shoulder press exercises. The fixed barbell path helps stabilize your torso, minimizing the need for core and lower back strength.
If you have had previous injuries or lower back problems, it is advantageous to reduce the pressure on your lower back. It's also helpful if you just want to focus on your shoulder muscles.

Stability, Safety, and Control

The Smith machine provides more stability, safety and control for weightlifting.
The guided barbell movement requires less support from the core and stabilizing muscles, making it easier for new lifters. Most machines use fixed vertical planes to restrict excessive lateral movement, reducing the chance of injury.
The Smith machine also had a "built-in" spotter. You can quickly re-rack the weight if you can’t lift it or use the safety stops to avoid injury. These safety latches and mechanisms are good for shoulder-heavy days or people who just hit the gym.

Convenience

The Smith machines provide a convenient option for almost any shoulder exercise. With safety latches, easy-to-load weights, and a wide variety of exercises, you can quickly build a well-rounded upper body regimen.
Most commercial gyms and even apartment gyms have a Smith machines that keep them at their disposal.
You can also set the height you like, as there are several notches and slots available. There is no need for spotters and you can do the lifting yourself without much risk of dropping the weight or injuring yourself.

 

The Disadvantages of the Smith Machine Shoulder Press

Although the Smith machine has some awesome benefits, there are also some downsides to be aware of. Some of the same reasons that make the Smith machine an effective tool for exercising your shoulders are also reasons to avoid using it. Here's what you need to know:

Fixed Movement Path

The fixed movement path of the Smith machine is a double-edged sword, which is good for some applications but bad for others.
The barbell of the Smith machine moves only vertically, limiting forward/backward movement. This design may limit your form, as standard compound exercises will have a little forward/backward movement.
This can make your sequence of movements feel unnatural and put you in an awkward position. In some cases, the restricted movement may put additional stress on the joint, leading to injury or strain.

Doesn’t Recruit as Many Muscles

One of the downsides of the Smith machine is that it can't recruit as much muscle, which makes it less suitable for gaining muscle.
The narrow barbell path makes certain lifts easier because you don't need to use as many stabilizing muscles. One study found that the Smith machine used fewer supporting muscles than the free-weight bench press.
This is advantageous in certain applications, such as isolating muscle groups or for those with injuries. But if maximal gains are your priority, it may be better to stick with free-weight barbell shoulder workouts.
Major Lutie Fitness

 

Conclusion

The Smith machine shoulder press is undoubtedly a must-have exercise that offers a plethora of benefits for anyone looking to enhance their shoulder development and overall strength. Its ability to engage multiple muscle groups, provide a controlled range of motion, facilitate progressive overload, and contribute to shoulder stabilization makes it a versatile and valuable addition to your workout plan. Remember, proper form and technique are essential to reap the full benefits of this exercise, so consult a fitness professional if you're new to it. Incorporate the Smith machine shoulder press into your routine and watch as your shoulder gains reach new heights.

 

FAQ

Q: Is the Smith Machine Shoulder Press Suitable for Beginners?

A: Yes, the Smith machine shoulder press is suitable for beginners. The guided movement of the barbell helps maintain proper posture and reduces the risk of injury. However, it is crucial to focus on mastering the technology before moving on to larger loads, starting with lighter weights.

 

Q: Is the Smith Machine Good for Shoulder Press?

A: The Smith machine is great for shoulder presses, but it has some drawbacks. It offers more stability than traditional exercise but doesn’t engage the stabilizer muscles as much. A restricted bar path can also put the shoulder in an uncomfortable or compromised position. It is important to use the right form, manageable weight, and warm up in advance.

 

Q: How Often Should I Include the Smith Machine Shoulder Press in My Workout Routine?

A: The frequency of the Smith machine shoulder press during your workout routine depends on your overall training plan and goals. In general, you can include it in your shoulder training 1-2 times a week, leaving plenty of recovery time between sessions.

 

 


Best sellers

Major Fitness Weight Bench MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

MAJOR FITNESS Adjustable Bench | 1300Lbs Capacity Weight Bench PLT01

Material: ‎Alloy Steel Item Dimensions LxWxH: ‎47.2 x 21.3 x 17.3 inches Item Weight: 61.7 Pounds 【Commercial Weight Bench】MAJOR Adjustable Bench PLT01 was tested by most fitness experts to design a weight bench that meets most training requirements. It's called PLT01. This is your best choice if you need to equip your home gym. Its durability is beyond your imagination. 【About PLT01】17.3" comfortable height by commercial standards. Adopts a unique triangular structure design and commercial-grade square steel. After thousands of tests, the maximum load is up to 1300 pounds to ensure safety for workouts every time. 8 backrest positions and 4 seat positions allow you to adjust to the position you want at any time. 【Powerful Support from Commercial Quality】No need to adjust the position with any knobs or pin, None of these provide effective protection during training. As for the PLT01, you just lift it to adjust it to your desired position. Additionally, Our backrest support bar features a dual-track design that provides extreme stability and safety for your training. 【Commercial Quality Soft Padding】The material is the same as the gym equipment; the cushion design of PLT01 will be larger, 31.5" long, 8.6" wide, and 2.5" thick cushion meet most people's needs. The PLT01 is fully ergonomically designed. 【Easy Assemble & Move】Weight bench is almost completely assembled. You only need to spend a few minutes screwing on the screws to get a commercial-quality weight bench. The bench had an extra handle and two wheels for you quickly move it in the home gym. 【 MAJOR's Warranty Service】 Purchasing at MAJOR enjoys a unique after-sales service. There is no need to worry about the wear and tear of the Pad with long-term use; you can contact us to get a replacement; just pay the shipping cost. If you have any doubts about this, you can always contact us.
Regular price
From $259.99
Sale price
From $259.99
Regular price
$399.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
smith machine home gym spirit b52 Major Fitness smith machine home gym spirit b52

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B52

5-in-1 Strength Training System in a Single Machine Supports Free Weight and Smith Machine Workouts Upgraded Adjustable Foot Plate and 6 Band Pegs Premium Cable Pulley System for functional Training Independent Dual Pulley System for multiple user workouts Heavy-Duty build for safe and steady usage  
Regular price
From $1,499.99
Sale price
From $1,499.99
Regular price
$1,499.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
home gym power rack raptor f22 red home gym power rack raptor f22 red front view

MAJOR FITNESS All-In-One Home Gym Power Rack F22

Ultimate Fusion of Power and Aesthetics Perfect for Intermediate to Advanced Users Enhanced Versatility with 6 Band Pegs Ultra-stable Structure Dual Independent Pulley System 17 Height Adjustable Holes 800 lbs Reinforced Safety Arms Capacity Max Capacity on Pulley System 300 lbs on Each Side
Regular price
From $929.99
Sale price
From $929.99
Regular price
$929.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
home gym power rack lightning f35 red home gym power rack lightning f35 red front view

MAJOR FITNESS All-In-One Home Gym Folding Power Rack Lightning F35

Unique Foldable Design 4 Functional Systems Integration 7 Adjustable Folding Angles 15 Adjustable Height Options Double Pulley System Various Practical Attachments Included
Regular price
From $949.99
Sale price
From $949.99
Regular price
$0.00
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2 MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

MAJOR FITNESS All-In-One Home Gym Smith Machine Spirit B2

Brand: Major Lutie Type: Smith Machine SKU: B2 Color: Black Package Weight: 422.4 Pounds Material: Steel Outer Material: Steel Accessories Include: LAT Pull-Down BarDip Bar Cable Bar Landmine; T-bar Safety Arm 2 D-Shape Handle 2 J-Hooks VARIETY OF FUNCTIONS: MAJOR LUTIE fitness system combines Power Tower, Smith Barbell, Pulley System, and Squat Rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment. The weight capacity of this power cage is up to 1800lbs. SMITH CAGE: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 423 lbs, which significantly improves the stability of the cage during exercise. Cage size – 84”L x 70”W x 86”H | Max user weight – 400 lbs. | Max Capacity Smith Machine Bar – 500 lbs. | Max capacity on Safety catches – 450 lbs.|Max capacity on cable 450lbs. ATTACHMENT INCLUDE: Package come with Cable Bar, Pin/Pipe Safety Set, J-Hooks, Landmine, Dip Bars, T bar, LAT Bar attachment and an extra standard barbell holder, providing with a variety of exercises such as Wide & Narrow LAT Pull-down, Landmine Movements, Seated cable row, Bench press, Squat, Deadlifts, Bicep Curl, Triceps Extensions, Pull-ups, Chin-ups, Dips and more. TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fix the Olympic or standard weight plate.
Regular price
From $1,399.99
Sale price
From $1,399.99
Regular price
$1,599.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS All-In-One Home Gym Power Rack PLM03 MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

MAJOR FITNESS All-In-One Home Gym Power Rack PLM03

EXCELLENT QUALITY: Made of 50 X 70mm commercial steel square frame with a thickness of 2mm. The product weighs 255lbs with 16 reinforcing tabs which increase its stability during training. Cage size - 66.9”L×63”W×84.3”H | Max user weight - 220lbs. | Max capacity on safety bar - 700lbs. | Max capacity on cable 300lbs. | Max capacity on dip bar - 350lbs. | Max capacity on pull-ups bar - 400lbs. ATTACHMENT INCLUDE: The package comes with cable bar, pin/pipe safety set, j-hooks, landmine, dip bars, t bar, lat bar attachment, band pegs and an extra standard barbell holder, providing a variety of exercises for example wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, dead-lifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. CABLE CROSSOVER MACHINE: With nylon-coated great quality cables, the ratio of weight to pull is very close to 2:1. 15 height-adjustable holes provide more specific training. Band Pegs on both sides can provide effective resistance training when you squat or bench press. In addition, the weight plate bracket of the cable crossover machine fits the 2" Olympic or 1" standard weight plate. OUR MISSION: The original aspiration of MAJOR Fitness brand is simple——to create multi-functional and cost-effective cages for fitness enthusiasts and provide an integrated multi-function system for people who love home fitness. If you have any questions, you can contact us through email, and we will provide you with a satisfactory solution.
Regular price
From $829.99
Sale price
From $829.99
Regular price
$929.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS All-In-One Home Gym Smith Machine SML07 MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

MAJOR FITNESS All-In-One Home Gym Smith Machine SML07

SMITH CAGE: MAJOR Smith Machine SML07 made of 50 X 50mm steel square frame with a thickness of 2mm. The product weighs 324lbs, which significantly improves the stability of the cage during exercise. Cage size – 72.83”L x 79.53”W x 84.65”H | Max user weight – 220lbs. | Max capacity smith machine Bar – 500lbs. | Max capacity on safety arms – 500lbs. | Max capacity on cable - 400lbs on each side. VARIETY OF FUNCTIONS: MAJOR fitness system combines power tower, smith barbell, pulley system, and squat rack, providing a variety of exercises without switching between different exercise stations. It also has a dedicated landmine practice attachment.  ATTACHMENT INCLUDE: SML07 comes with all the attachments in the picture, create the perfect home gym for you, providing a variety of exercises such as wide & narrow lat pull-down, landmine movements, seated cable row, bench press, squat, deadlifts, bicep curl, triceps extensions, pull-ups, chin-ups, dips and more. TOW PULLEY SYSTEM: Two height-adjustable pulley systems ensure the strength of the two hands does not affect each other during training, which improve the training effect of the chest, back and arms. The weight plate bracket of the cable crossover machine fixes the Olympic or standard weight plate. PROFESSIONAL SERVICE: MAJOR Fitness focus on the fitness field, with a complete production, logistics, and after-sales service system, provide you with equipment quality assurance and 365 days components replacement service. We will try our best to provide customer satisfaction service. If you have any questions, please contact us by email and we will reply within 12 hours.
Regular price
From $1,199.99
Sale price
From $1,199.99
Regular price
$1,399.99
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR LUTIE 7ft Barbells Chrome 20kg Home Gym - Basic 2 MAJOR LUTIE 7ft Barbells Chrome 20kg Home Gym - Basic 1

MAJOR FITNESS 7ft Barbell 20kg Home Gym - Basic

MAJOR 7ft Olympic Barbell bar built from solid alloy steel, ensure strength and durability. Silvery is finished with chrome.Black is  finished with electrophoresis. Diamond knurling for a secure grip; Rotating sleeves to reduce pressure on wrists and forearms. Get a full body workout or target specific muscle groups, great for short people to do squat, hip thrust, dead lift. Perfect fit for home gym. Measures 86.6 inches in overall length; between the sleeves length is 52 inches; 16 inches loadable sleeve length; 2-inch sleeve diameter to accommodate Olympic plate(2-inch); weights approximately 45lb and can support a weight capacity of up to 750lbs. The superior design of our Olympic Weight Bar allows for a wide variety of workouts, all designed to help you gain lean body mass, lose fat, lower your overall weight and improve your general fitness level and health condition.
Regular price
$259.99
Sale price
$259.99
Regular price
Unit price
 Translation missing: en.accessibility.unit_price_separator 
MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set

MAJOR FITNESS Low Bounce Bumper Plates Olympic Weight Plates 10LB-55LB Set

MAJOR Olympic Weight Plates Set fits all Olympic barbells with 2-inch sleeves.  A good bumper plate set is the centerpiece for modern HIT training. Perform Olympic lifts, squats, and deadlifts safely and confidently with our tough. 100% High-Density natural rubber durable with a low-bounce, withstand repeated drops. Protect any type of floor and your bars. Expertly designed stainless steel "hooked" insert that remains firmly seated, keeps balance. Color-coded for easy identification from a distance, Perfect for large training facilities, garage gyms, and school weight rooms. Please Note: Our 55LB plates, available in pairs or sets, feature the Supgym logo. This is our former sub-brand. Rest assured, these plates maintain the same exceptional standard as our Major Fitness range, making them perfectly suited for your ideal home gym setup.
Regular price
From $99.99
Sale price
From $99.99
Regular price
Unit price
 Translation missing: en.accessibility.unit_price_separator 

Recommended

Major Fitness Dumbbells & Barbells - Forged in Quality, Backed by Warriors
Jhon Kenneth Delos Reyes·
Major Fitness Dumbbells & Barbells - Forged in Quality, Backed by Warriors

Summer Strength Training Guide: Beginner-Friendly Exercises with Power Rack & Smith Machine Duo
Jhon Kenneth Delos Reyes·
Summer Strength Training Guide: Beginner-Friendly Exercises with Power Rack & Smith Machine Duo

Rave Reviews on Major Fitness Home Gym Equipment: Building Your Dream Gym at Home
Jhon Kenneth Delos Reyes·
Rave Reviews on Major Fitness Home Gym Equipment: Building Your Dream Gym at Home


Leave a comment

All comments are moderated before being published.
This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.

Please note, comments need to be approved before they are published.