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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

Smith machine setup →
How to do itPicture · 3 steps
  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
A
For shoulders
#7 of 27
See the full list →
Research
79
Published rubric
Lifters
—
0/10 ratings
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tension · 35%4/5
Loaded stretch · 25%3/5
Progression · 20%5/5
Low cost · 20%5/5
How scores work

Machine taken? Swap to

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  • SMachine Lateral RaiseMachine

Takes

None yet
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