Step by step
- Place an upright bench inside the Smith machine so the bar comes down in front of your face.
- Grip the bar slightly wider than your shoulders and unhook it.
- Lower under control to chin or upper-chest height.
- Press until your arms are almost straight.
Tip: Set the stops at chin height.
Common mistakes
Lowering behind strains the shoulder. Always lower in front.
If the bar brushes your face or sits too far forward, move the bench.
Keep your back against the pad.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
How low should the bar go?
To chin or upper-chest height, without shoulder discomfort.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add smith machine shoulder press to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.