How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the shoulder press (smith machine) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Shoulder Press (Smith Machine): how to do it and muscles worked

The shoulder press (smith machine) mainly works your shoulders and front delts, with help from your triceps. You need a Smith machine.

Muscles worked

Main

Helping

Triceps

How to do the shoulder press (smith machine)

1
Place a bench under the Smith bar, set it upright, and sit so the bar travels just in front of your face. Unhook the bar at shoulder height with hands just wider than your shoulders.
2
Press the bar straight up until your arms are almost fully straight. Keep your back on the pad and your feet planted.
3
Lower the bar to your chin or upper chest under control. Breathe out as you press and in as you lower. Re-hook the bar when finished.

Form tip: Set the bench so the bar passes in front of your face, not behind your head; pressing behind the neck can strain your shoulders.

Common questions

Which muscles does the shoulder press (smith machine) work?: The shoulder press (smith machine) mainly works your shoulders and front delts. It also involves your triceps.
What equipment do I need for the shoulder press (smith machine)?: You need a Smith machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the shoulder press (smith machine) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More shoulders exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.