Smith Machine Shoulder Press
| English Name | Smith Machine Shoulder Press |
|---|---|
| Difficulty | Intermediate |
| Movement Patterns | Push Pattern |
| Muscle Contraction Types | Mixed (Con + Ecc) |
| Primary Muscle (EN) | Anterior Deltoid |
| Muscle Groups | Shoulder Muscles |
|---|---|
| Workout Type | Functional Isolated Strength training |
| Required equipment | Bench Machine |
💠 Exercise guide
✅ The Smith Machine Shoulder Press is a key exercise for developing deltoid strength and size (especially the anterior and, to some extent, the lateral heads) while also strengthening the triceps in a vertical pressing pattern. The guided bar path of the Smith machine provides greater control and reduces balance demands compared to a free barbell, making it highly effective for hypertrophy, technical refinement, and targeted shoulder loading (provided the bench setup and bar path are adjusted correctly).
💠 Execution Guide
Setup
✅ Bench setup: Place the bench inside the Smith machine; set the backrest to about 80–90 degrees (fully upright or slightly reclined).
✅ Body position: Keep your glutes and upper back firmly against the backrest; chest “up” without flaring the ribs.
✅ Bar position relative to the body: At the start of the movement, the bar should be near the upper chest/chin level—not on the neck.
✅ Grip: Slightly wider than shoulder width; wrists straight and stacked over the forearms (no wrist bending).
✅ Elbows and forearms: At the start, elbows slightly in front of the body line (in the scapular plane); forearms close to vertical to the floor.
✅ Shoulders: Shoulder blades “down and slightly back” (Down & Back); do not shrug the shoulders upward.
✅ Feet: Feet flat on the floor, knees around 90 degrees, even pressure through the feet for stability.
✅ Initial breathing: Before pressing, take a deep breath and brace the core for trunk stability.
Execution
✅ Start position: Unrack the bar; at the starting point, the bar is near the chin/upper chest, elbows under the bar and slightly in front of the body.
✅ Pressing phase (upward): Press the bar straight up until the elbows are close to full extension (do not aggressively lock out or throw the weight).
✅ Range of motion: Press up only as long as the shoulders do not shrug and the lower back does not arch; lower the bar to near the chin/upper chest without contact and without pain.
✅ Execution tempo (recommended): 2–3 seconds down, 1 second up (controlled), with a brief pause at the bottom without relaxing tension.
✅ Lowering phase (eccentric): Lower the bar under control; keep the elbows under the bar; do not let the shoulders jump upward.
✅ End of the set: Carefully return the bar to the hooks and make sure it is securely locked.
Coaching Cues
✔️ Force path: “Bar moves on a vertical line,” with the forearms as close to vertical as possible.
✔️ Scapular position: “Shoulders down”; do not bring the shoulders up toward the ears.
✔️ Elbow angle: “Elbows slightly in front of the torso” (scapular plane); avoid flaring them too far out to the sides.
✔️ Lower back and ribs: “Ribs down, glutes on the bench”; control lower-back arching with proper core bracing.
✔️ Wrists: “Neutral wrists, fists facing the ceiling”; wrist breakdown shifts stress to the joint.
✔️ Speed control: A slow eccentric = more deltoid tension and safer joint mechanics.
✔️ Breathing: For moderate reps, exhale on the way up; for heavy sets, use a controlled Valsalva maneuver.
Benefits of the exercise
1️⃣ Increased size and strength of the anterior deltoid with high focus
2️⃣ Solid involvement of the lateral deltoid in a standard vertical press
3️⃣ Triceps strengthening as a key assisting muscle in press lockout
4️⃣ Greater stability and safety compared to a free barbell due to the guided path
5️⃣ Well suited for hypertrophy (controlled eccentric, high mechanical tension)
6️⃣ Reduced balance demands, allowing better mind–muscle connection
7️⃣ Adjustable for individual limitations (bench angle, grip width)
8️⃣ Simple and precise progression (adding load with better control)
9️⃣ Excellent option for training close to muscular failure with lower risk (when stops are set correctly)
🔟 Reinforces the vertical pressing pattern, which is essential for upper-body performance
Common Mistakes
❌ Lowering the bar behind the neck (high shoulder injury risk)
❌ Excessive lower-back arch and rib flare (compensating with the spine)
❌ Shrugging the shoulders and excessive upper-trap involvement
❌ Elbows flared too wide or tucked too close (unfavorable joint stress)
❌ Wrist collapse and placing the bar on the fingers
❌ Incomplete range of motion (half reps without reason) or lowering too deep with pain
❌ Explosive, thrown lockout at the top (joint stress)
❌ Bench positioned too far forward/back relative to the bar (poor bar path and loading)
Breathing Pattern
✅ Moderate loads: inhale at the bottom → exhale during the press up
✅ Heavy loads: deep inhale + brace before pressing → press with a brief breath hold (controlled Valsalva) → exhale after passing the sticking point → inhale again at the top or bottom (controlled)
⚠️ For individuals with high blood pressure or cardiovascular issues: limit the Valsalva maneuver or use it only under medical guidance
ROM Guidelines
✅ Recommended range of motion: From near the chin/upper chest to near full elbow extension
✅ Minimum acceptable range: Lower the bar only until the forearms remain vertical and no pain is produced
⚠️ Dangerous range: Lowering the bar behind the neck, or descending too far with excessive internal shoulder rotation and pain
Precautions & Contraindications
⚠️ Shoulder pain (impingement), rotator cuff tendon inflammation
⚠️ Limited overhead mobility
⚠️ Neck or upper-trap pain (if the shoulders shrug upward)
⚠️ Low-back pain with excessive arching (hyperextension)
✅ Solution: Reduce the load, adjust the bench angle, press in the scapular plane, limit painful ROM, and use dumbbells or a landmine press if needed
Variations & Alternatives
✅ Easier versions (Beginners): Selectorized Shoulder Press machine or light dumbbells with back support
✅ Advanced versions: Smith press with a 3-1-1 tempo, pauses at the bottom, or drop sets
✅ With limited equipment: Seated dumbbell press / standing resistance band press
✅ For pain or limitations: Landmine press, neutral-grip dumbbell press, or a modified Arnold press with a controlled range of motion
Advanced Biomechanics
✅ The Smith machine stabilizes the bar path; if the bench is not set correctly, the body is forced into joint compensations (lower back, neck, shoulders).
✅ The greatest challenge usually occurs in the mid-range of the movement (where the shoulder moment arm is longest).
✅ Keeping the scapulae in depression helps the humeral head stay better centered in the glenoid fossa, reducing stress on the anterior shoulder structures.
✅ Vertical forearms = optimal force transfer to the joints and reduced stress on the wrists and elbows.
Programming Tips
✅ Strength goal: 3–5 sets × 3–6 reps | Rest 2–3 minutes | Tempo 2-0-1
✅ Hypertrophy goal: 3–5 sets × 6–12 reps | Rest 60–120 seconds | Tempo 3-0-1 or 2-1-1
✅ Muscular endurance goal: 2–4 sets × 12–20 reps | Rest 45–75 seconds
✅ Placement in the session: After shoulder warm-up and before isolation movements (raises)
✅ Key tip: If you have heavy pressing planned, perform this exercise earlier; if the goal is a deltoid “finisher,” place it after free-weight or dumbbell presses.
💠 Muscle Involvement
✅ The Smith Machine Shoulder Press primarily loads the deltoids by creating torque at the shoulder joint (flexion/abduction in the scapular plane). As the elbows extend, the triceps act as the main synergists. Scapular and core stabilizers help maintain a clean pressing path and prevent unwanted stress from shifting to the neck and lower back.
Main muscles
Synergistic muscles
Stabilizers
Stabilizers
Anterior Deltoid muscle
Anterior Deltoid Muscle
🔹 The anterior deltoid is one of the three parts of the deltoid muscle. Its primary functions are moving the arm forward (flexion), internal rotation, and assisting in horizontal shoulder movements. This muscle plays a key role in many upper-body exercises, especially strength training movements like bench press, front raises, and throwing actions.
🔹 The anterior deltoid is one of the most important muscles involved in pressing and pushing movements. Due to its engagement in many strength exercises, it is often well-developed among athletes and bodybuilders. However, overusing this muscle without strengthening the posterior shoulder muscles (posterior deltoid and rotator cuff) can lead to muscular imbalances and increase the risk of shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Ghodami
✅ Latin Name: Anterior Deltoid
✅ Common Names: Front part of the deltoid muscle | Anterior head of the shoulder
✅ Location:
🟡 Located at the front of the shoulder, forming the anterior part of the deltoid muscle.
🟡 Originates from the clavicle and lies over the upper part of the humerus.
🟡 Alongside the middle and posterior parts of the deltoid, it acts as part of the shoulder cap and assists in arm movements.
✅ 🔹 Origin
✔ Anterior surface of the lateral third of the clavicle (Clavicle – Anterior Surface of Lateral Third)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the anterior deltoid:
✔ Arm flexion – moving the arm forward (like raising the hand in front of the body)
✔ Internal rotation of the arm – rotating the arm inward toward the body
✔ Assisting in horizontal adduction – moving the arm inward on a horizontal plane (such as during a chest fly)
✔ Helping stabilize the shoulder joint during upper-body movements
📌 Movements that activate the anterior deltoid:
✔ Raising the arm forward (such as front raises)
✔ Throwing movements (ball throws, javelin throws)
✔ Moving weights in pressing and fly exercises
✅ 💪🏻 Muscle Fiber Types
✔ A combination of fast-twitch fibers (Type II) and slow-twitch fibers (Type I)
✔ Predominantly composed of fast-twitch fibers for rapid and powerful movements
✔ This characteristic makes the anterior deltoid highly active in explosive and strength exercises like weightlifting and throwing
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ Active in all pressing, throwing, and forward arm-raising exercises
✔ Plays a key role in strength sports, bodybuilding, weightlifting, boxing, and discus throwing
✔ An important muscle in daily activities such as lifting objects and carrying items
✅ 🧗🏻♂️ Strength and Endurance
✔ Requires high strength for pressing exercises and overhead movements
✔ Overdevelopment can lead to muscular imbalances and increase the risk of shoulder injuries
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the key muscles for pushing and pressing movements in bodybuilding and weightlifting
✔ Active in throwing sports, swimming, boxing, gymnastics, and pulling movements
✔ Weakness can reduce pressing strength and increase the risk of shoulder injury
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Closely connected with the middle deltoid, pectoralis major, rotator cuff muscles, and triceps brachii
✔ Weakness in this muscle can lead to excessive strain on the shoulder joint and reduced upper body strength
✅ 💉 Vulnerability and Potential Issues
✔ One of the muscles prone to inflammation and strain due to high activity in upper-body training
✔ Weakness can cause excessive strain on the pectoral and shoulder muscles, leading to shoulder injuries
✅ 🏋🏻♂️ Strength Training Exercises for the Anterior Deltoid
1️⃣ Front Raise with Dumbbells – the most important exercise for strengthening the anterior deltoid
2️⃣ Overhead Shoulder Press with Dumbbells or Barbell – high engagement of the anterior deltoid
3️⃣ Arnold Press – simultaneous strengthening of all deltoid parts with emphasis on the anterior head
4️⃣ Incline Bench Press – combined strengthening of the anterior deltoid and pectoralis major
5️⃣ Close-Grip Push-ups – bodyweight exercise targeting this muscle
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm forward and across the body to improve flexibility and prevent muscle tightness
✔ Using a foam roller to reduce muscle tension and enhance blood flow
✅ Fun Fact
✔ The anterior deltoid is most engaged in throwing movements, which is why athletes in discus, javelin, and boxing typically have a very strong anterior deltoid.
✅ Practical Tip
✔ Overdeveloping the anterior deltoid without balancing it with the posterior deltoid can lead to muscular imbalances and increased stress on the shoulder joint.
🔴 Name and Location: A superficial muscle located at the front of the shoulder joint, originating from the clavicle.
🟠 Anatomy: Part of the deltoid muscle that, along with the middle and posterior deltoids, surrounds the shoulder and attaches to the humerus.
🟡 Function:
✔ Arm flexion – moving the hand forward
✔ Internal rotation of the arm – rotating the hand inward
✔ Horizontal adduction – assisting in bringing the arm inward on a horizontal plane
🟢 Physiology: Composed mainly of fast-twitch fibers, which provide power and speed in pressing movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in pressing exercises, throwing, bodybuilding, boxing, and strength sports.
🟤 Exercises:
✔ Front raise
✔ Shoulder press
✔ Arnold press
✔ Incline bench press
✔ Close-grip push-ups
⚫ Fun Fact: One of the most utilized muscles in throwing and pressing movements, which, if overdeveloped, can lead to muscular imbalances and shoulder injuries.
Middle Deltoid muscle
Middle Deltoid Muscle
🔹 The middle deltoid is one of the three parts of the deltoid muscle. Its primary function is to lift the arm outward (abduction) and assist in stabilizing the shoulder during overhead movements. Due to its position on the side of the shoulder, it has the greatest impact on creating the rounded, muscular shape of the shoulders.
🔹 This part of the deltoid is less involved than the anterior section in daily activities and requires specific training for strengthening. Weakness in this muscle can lead to narrower shoulders and limited overhead movement. Strengthening it improves muscular balance in the shoulder and helps prevent shoulder injuries.
🔷 Full Description
Click on the title to read the sections.
✅ Persian Name: Deltoid Miani | Deltoid Janebi
✅ Latin Name: Lateral Deltoid | Middle Deltoid
✅ Common Names: Middle part of the deltoid muscle | Middle head of the shoulder
✅ Location:
🟡 Located on the lateral side of the shoulder, between the anterior and posterior deltoids.
🟡 A superficial muscle covering the shoulder joint that, along with the other two parts, shapes the size and form of the shoulder.
🟡 The primary muscle responsible for moving the arm away from the body (abduction) and plays a role in shoulder joint stabilization.
✅ 🔹 Origin
✔ Acromion process of the scapula (Acromion of Scapula)
✅ 🔹 Insertion
✔ Deltoid tuberosity on the humerus bone (Deltoid Tuberosity, Humerus)
✅ 🔹 Function
📌 Primary functions of the middle deltoid:
✔ Arm abduction – moving the arm outward from the body
✔ Stabilizing the shoulder joint during overhead movements
✔ Assisting lateral arm movements in resistance training exercises
📌 Movements that activate the middle deltoid:
✔ Raising the arm sideways (such as lateral raises)
✔ Overhead movements (such as shoulder press)
✔ Lateral arm movements in sports like volleyball and swimming
✅ 💪🏻 Muscle Fiber Types
✔ A combination of ✔ A combination of slow-twitch fibers (Type I) and fast-twitch fibers (Type II).
✔ Predominantly composed of slow-twitch fibers for controlled and endurance movements
✔ Plays a significant role in stability and sustained strength during shoulder activities
✅ 🏋🏻♂️ Role in Sports and Physical Activities
✔ A key muscle in all lateral and overhead movements
✔ Essential in swimming, volleyball, basketball, handball, and gymnastics
✔ Weakness in this muscle reduces arm control and increases the risk of shoulder injury
✅ 🧗🏻♂️ Strength and Endurance
✔ Plays a key role in sustained overhead activities such as volleyball and weightlifting
✔ Requires focused training for strengthening, as it is less engaged in daily exercises
✅ 🧠 Innervation
✔ Axillary nerve (C5, C6), which controls the movements of this muscle.
✅ 🩸 Blood Supply
✔ Posterior Circumflex Humeral Artery
✔ Thoracoacromial Artery
✅ 🤼♂️ Role in Sports and Physical Activities
✔ One of the most important muscles for shoulder width and muscular shape
✔ Involved in all lateral and overhead exercises such as swimming, volleyball, and throwing
✔ Weakness can cause muscular imbalances and increase stress on the shoulder joint
✅ 🏌🏻♂️ Interaction with Other Muscles and Joints
✔ Strong connection with the anterior deltoid, posterior deltoid, and rotator cuff muscles
✔ Weakness in this muscle can cause excessive strain on the anterior deltoid and upper back muscles
✅ 💉 Vulnerability and Potential Issues
✔ Weakness in this muscle can lead to limited lateral movements and increased stress on the shoulder joint.
✔ Improper use of heavy weights during lateral exercises may cause shoulder tendon inflammation.
✅ 🏋🏻♂️ Strength Training Exercises for the Middle Deltoid
1️⃣ Dumbbell Lateral Raise – the most effective exercise for strengthening this muscle
2️⃣ Overhead Shoulder Press – directly engages the middle deltoid
3️⃣ Cable Lateral Raise – provides continuous tension on the muscle
4️⃣ Arm Raises with Resistance Bands – enhances muscular endurance
5️⃣ Reverse Fly with Bands or Dumbbells – fully activates the muscle through its range of motion
✅ 🧘🏻♀️ Stretching and Recovery
✔ Stretching the arm out to the sides with gentle pressure toward the body
✔ Using a foam roller to reduce tension and accelerate recovery
✅ Fun Fact
✔ The middle deltoid greatly influences the V-shaped appearance of the upper body. Athletes with broad, well-defined shoulders typically have a well-developed middle deltoid.
✅ Practical Tip
✔ Improper form and incomplete execution of lateral raises reduce middle deltoid activation and place extra strain on other muscles. For better results, perform the movement through the full range of motion with proper control.
🔴 Name and Location: A superficial muscle located at the sides of the shoulder joint, responsible for moving the arm away from the body (abduction).
🟠 Anatomy: Originates from the acromion of the scapula and inserts into the deltoid tuberosity of the humerus.
🟡 Function:
✔ Lifting the arm out to the side
✔ Stabilizing the shoulder during overhead movements
🟢 Physiology: Contains slow-twitch fibers suited for controlled and endurance movements.
🔵 Innervation: Axillary nerve, which controls the movements of this muscle.
🟣 Importance: Plays a vital role in swimming, volleyball, gymnastics, and weightlifting.
🟤 Exercises: Lateral raise, shoulder press, cable lateral raise.
⚫ Fun Fact: The key muscle responsible for shoulder width and the V-shaped upper body appearance.
💠 Other Exercises
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Pelank is a comprehensive encyclopedia of the body’s muscles, providing an accurate and scientific review of all muscles. Below, you can find muscle groups. By clicking on each muscle group, you will have access to complete information about it, including:
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2️⃣ Muscle anatomy
3️⃣ Muscle physiology
4️⃣ Innervation and blood supply
5️⃣ Importance of the muscle in the body and sports
6️⃣ Strengthening exercises
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