Smith Machine Shoulder Press

Shoulders Tier S for Shoulders Smith Machine Compound Push

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4sets

5-8reps

120srest

~6.1kcal/min

ShouldersS Front Deltoid Side Deltoid Triceps

Triceps Chest Traps

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Front and side of the shoulders, with triceps helping at the top.

Key cue (the coach says it during the set)“Ribs down, brace, press straight up.”

Tempo · Lower 2 s · press 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backLeaning back and arching to press. Squeeze glutes and abs, or sit with back support, and lighten the load.
Feel it in Neck / upper trapsShrugging from the start. Begin with shoulders down; let them rise only at the very top.
Feel it in Back of armsElbows flared behind the body. Bring the elbows slightly forward, under the wrists.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Position the bench so the bar path clears your face and finishes over your shoulders.
Sit tall with your back supported so the target muscle does the work.
Squeeze your glutes to stop your lower back from arching.
Grip the bar hard and keep your wrists stacked over your elbows.
At lockout, think about pushing yourself away from the bar.
The fixed bar path lets you focus on the muscle — set your feet carefully.