10 Best Smith Machine Overhead Shoulder Press Alternatives for Gym
If you can't or won't use the Smith Machine Overhead Shoulder Press, choose presses and push movements that restore scapular mobility and load the delts: dumbbell seated press, standing barbell press, landmine press, Arnold press, and pike push-up. Press with elbows under wrists, keep a neutral spine, and drive through the elbows to engage anterior and lateral delts.
Original Exercise: Smith Machine Overhead Shoulder Press
How to Perform Smith Machine Overhead Shoulder Press
- To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
- Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
- Slowly begin to lower the barbell until it is level with your chin while inhaling.
- Then lift the barbell back to the starting position using your shoulders while exhaling.
- Repeat for the recommended amount of repetitions.
Pro Tips
- Category: Strength
- Force: Push
- Movement type: Compound
Best Smith Machine Overhead Shoulder Press Alternatives
1. Band Shoulder Press
88.4% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and place the band under your feet.
- Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
- Press the band overhead, fully extending your arms.
- Pause for a moment at the top, then slowly lower the band back to shoulder height.
- Repeat for the desired number of repetitions.
2. Anti-Gravity Press
87.1% MatchHow to perform this exercise
- Place a bar on the ground behind the head of an incline bench.
- Lay on the bench face down. With a pronated grip, pick the barbell up from the floor. Flex the elbows, performing a reverse curl to bring the bar near your chest. This will be your starting position.
- To begin, press the barbell out in front of your head by extending your elbows. Keep your arms parallel to the ground throughout the movement.
- Return to the starting position and repeat to complete the set.
3. Barbell Shoulder Press
87.1% MatchHow to perform this exercise
- Sit on a bench with back support in a squat rack. Position a barbell at a height that is just above your head. Grab the barbell with a pronated grip (palms facing forward).
- Once you pick up the barbell with the correct grip width, lift the bar up over your head by locking your arms. Hold at about shoulder level and slightly in front of your head. This is your starting position.
- Lower the bar down to the shoulders slowly as you inhale.
- Lift the bar back up to the starting position as you exhale.
- Repeat for the recommended amount of repetitions.
4. Barbell Standing Close Grip Military Press
87.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, hands slightly closer than shoulder-width apart.
- Lift the barbell to shoulder height, keeping your elbows close to your body.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height.
- Repeat for the desired number of repetitions.
5. Dumbbell Scott Press
87.1% MatchHow to perform this exercise
- Sit on a bench with a dumbbell in each hand, palms facing forward.
- Raise the dumbbells to shoulder height, with your elbows bent and palms facing forward.
- Press the dumbbells upward until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
6. Barbell Standing Wide Military Press
85.1% MatchHow to perform this exercise
- Stand with your feet shoulder-width apart and hold the barbell with an overhand grip, slightly wider than shoulder-width.
- Lift the barbell to shoulder height, keeping your elbows slightly in front of the bar.
- Press the barbell overhead, extending your arms fully.
- Lower the barbell back to shoulder height and repeat for the desired number of repetitions.
7. Cuban Press
83.9% MatchHow to perform this exercise
- Take a dumbbell in each hand with a pronated grip in a standing position. Raise your upper arms so that they are parallel to the floor, allowing your lower arms to hang in the "scarecrow" position. This will be your starting position.
- To initiate the movement, externally rotate the shoulders to move the upper arm 180 degrees. Keep the upper arms in place, rotating the upper arms until the wrists are directly above the elbows, the forearms perpendicular to the floor.
- Now press the dumbbells by extending at the elbows, straightening your arms overhead.
- Return to the starting position as you breathe in by reversing the steps.
- Repeat for the recommended amount of repetitions.
8. Cable Shoulder Press
83.4% MatchHow to perform this exercise
- Adjust the cable machine so that the handles are at shoulder height.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and bring them up to shoulder level, with your elbows bent and pointing outwards.
- Press the handles upwards until your arms are fully extended overhead.
- Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
9. Dumbbell Shoulder Press
83.1% MatchHow to perform this exercise
- While holding a dumbbell in each hand, sit on a military press bench or utility bench that has back support. Place the dumbbells upright on top of your thighs.
- Now raise the dumbbells to shoulder height one at a time using your thighs to help propel them up into position.
- Make sure to rotate your wrists so that the palms of your hands are facing forward. This is your starting position.
- Now, exhale and push the dumbbells upward until they touch at the top.
- Then, after a brief pause at the top contracted position, slowly lower the weights back down to the starting position while inhaling.
10. Dumbbell Arnold Press
83.1% MatchHow to perform this exercise
- Sit on a bench with back support and hold a dumbbell in each hand at shoulder level, palms facing your body and elbows bent.
- Press the dumbbells upward until your arms are fully extended and your palms are facing forward.
- Rotate your wrists as you lift, so that your palms are facing forward at the top of the movement.
- Pause for a moment at the top, then slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Why You Might Need a Smith Machine Overhead Shoulder Press Alternative
You may substitute the Smith machine press because of shoulder pain, limited range of motion, or lack of equipment. Smith machines fix the bar path and can force improper scapular movement, increasing impingement risk for some lifters. Free weights and landmine setups let your scapula move naturally, distributing load across the anterior, medial and posterior delts. If you have a history of AC or rotator cuff issues, avoid full lockout and stop at about 90° of elbow extension to reduce superior joint shear. Prefer unilateral variations to fix side-to-side strength imbalances and improve rotator cuff activation.
How to Choose the Right Substitute
Pick a substitute based on stability demands, load capacity, and your shoulder health. If you need max loading, choose the strict barbell or dumbbell overhead press and maintain a tight core and neutral neck to reduce lumbar torque. For compromised shoulders, use landmine presses or incline dumbbell presses to shorten the moment arm and limit abduction. If you want unilateral control, pick single-arm dumbbell or kettlebell presses and focus on scapular retraction and depression during the concentric phase to improve delt recruitment and rotator cuff co-contraction.
Frequently Asked Questions
What muscles does Smith Machine Overhead Shoulder Press work?
Primarily the anterior and medial deltoids, with secondary load on the upper trapezius and triceps. Fixed bar paths reduce scapular protraction, which can lower posterior delt and serratus anterior activation compared with free-weight presses.
What is the best bodyweight alternative to Smith Machine Overhead Shoulder Press?
The pike push-up or elevated pike push-up targets the anterior and medial delts and mimics vertical pressing mechanics. Cue a forward head tuck, drive through the elbows, and aim to lower toward the crown of the head to maximize overhead pressing biomechanics.
Can I build muscle without doing Smith Machine Overhead Shoulder Press?
Yes. Use progressive overload with dumbbell presses, landmine presses, and angled pressing variations to stimulate the delts. Ensure you load the muscle through full range while maintaining scapular control and progressively increase volume or weight.
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