What muscles does the Smith Machine Overhead Press work?

The Smith Machine Overhead Press mainly works the front delts and triceps.

How many sets and reps of the Smith Machine Overhead Press?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Smith Machine Overhead Press?

Arm Circles, Band Front Raise, Band Shoulder Dislocates and Barbell Power Jerk work the same main muscle.

Smith Machine Overhead Press

Seated under the guided bar, press overhead to lockout while keeping the ribs down.

Get started

See your setup in four steps

Demo video from YouTube, played in its own player.

Muscles worked: Front delts, Triceps
Equipment: Smith machine
Movement: Push

Sets and reps

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Variations

The same movement with other equipment or a different angle.

Alternatives

Other exercises for the front delts, for when the smith machine is taken or you want a change.

Questions

What muscles does the Smith Machine Overhead Press work?: The Smith Machine Overhead Press mainly works the front delts and triceps.
What equipment do you need for the Smith Machine Overhead Press?: A smith machine.
How many sets and reps of the Smith Machine Overhead Press?: For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
What can I do instead of the Smith Machine Overhead Press?: Arm Circles, Band Front Raise, Band Shoulder Dislocates and Barbell Power Jerk work the same main muscle.

Program it for your clients

Coaches add the Smith Machine Overhead Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.

Get started

Your first 3 clients are free. 0% commission on everything you sell.