Smart Workout Diary

Smith Machine Shoulder Press Wide Grip

The Smith Machine Wide-Grip Shoulder Press is a guided overhead pressing exercise performed with a wider-than-shoulder-width grip. It primarily trains the deltoids, with the triceps and upper chest assisting the press. The fixed bar path can help develop shoulder pressing strength and muscle while allowing controlled loading.

Demonstration

Smith Machine Shoulder Press Wide Grip — demonstration 1
Smith Machine Shoulder Press Wide Grip — demonstration 2

Instructions

  1. Set up safely: Place an adjustable bench upright beneath the Smith bar and set the bar catches so the bar can be unracked at about chin level.
  2. Take your position: Sit tall with your back supported, feet firmly on the floor, and the bar slightly in front of your face at the bottom position.
  3. Grip the bar: Hold it with an overhand grip wider than shoulder width. Keep your wrists stacked over your forearms and brace your abdomen.
  4. Unrack and lower: Rotate the bar free, then lower it slowly toward the upper chest or collarbone area while keeping the elbows slightly in front of the bar.
  5. Press upward: Drive the bar upward in its fixed path until your arms are nearly straight overhead. Keep your shoulders down away from your ears and avoid forcefully locking the elbows.
  6. Finish under control: Lower for the next repetition with control. After the set, return the bar to the catches securely before releasing your grip.
Muscle Group
Delts
Other Muscle Groups
Triceps, Upper Chest
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a manageable load: Choose a weight that allows a smooth descent and controlled press without shifting your torso.
  2. Do not over-arch: Keep your ribs from flaring and your lower back in contact with the bench rather than leaning back to finish the repetition.
  3. Respect shoulder comfort: Lower only as far as you can while maintaining a comfortable shoulder position and neutral wrists.
  4. Check the hooks: Practice rotating the bar into the Smith hooks with a light load before using challenging weight.
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