For front-delt growth
For front-delt growth, Smith machine shoulder press rates well ahead on our research criteria: easier on the joints.
Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work
Smith Machine Shoulder Press. The overhead press on a fixed path, so balance never limits the set.
For front-delt growth, Smith machine shoulder press rates well ahead on our research criteria: easier on the joints. Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.
Smith machine shoulder press is easier: it’s easy to learn, while overhead press takes some practice.
Overhead press needs a barbell and a squat rack, so for most people it’s a gym exercise. Smith machine shoulder press needs a Smith machine and a bench, so for most people it’s a gym exercise.
Smith machine shoulder press: it rates Excellent for joint and recovery cost in our research rubric, against Good for overhead press.