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Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Shoulders

Smith Machine Shoulder Press

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Delts

Also triceps, traps

You need

Smith machine, Bench

How to do itPictures · 3 steps
1Start
2Top
Main musclesAlso working
  1. 1Bench upright, bar just in front of your face
  2. 2Lower to chin height
  3. 3Press straight up without arching

Most common mistake

Leaning back so far that it becomes an incline press.

Watch a demo

Good for

  • Top 10 for shoulders
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Machine Shoulder Pressvs Arnold Pressvs Overhead Press
A
For shoulders
#7 of 27
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

The overhead press on a fixed path, so balance never limits the set.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable Lateral RaiseCable
  • ALean-Away Lateral RaiseDumbbell
  • ACable Rear Delt FlyCable
  • SMachine Lateral RaiseMachine

Takes

None yet
needed to post
280