10 Best Smith Machine Overhead Shoulder Press Alternatives for Gym

The Smith Machine Overhead Shoulder Press is done standing with a Smith machine. Ranked closest by our scoring: the Smith Standing Military Press, the Smith Shoulder Press and the Lever Military Press. Two harder versions, the Smith Standing Behind Head Military Press and the Smith Behind Neck Press, are listed below as progressions rather than swaps.

Smith Machine Overhead Shoulder Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Machine Overhead Shoulder Press

The steps for the Smith Machine Overhead Shoulder Press itself, so you can judge how close each substitute below really is.

Delts, with triceps · Smith-machine · Intermediate · Compound

  1. 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.
  2. 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.
  3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
  4. Then lift the barbell back to the starting position using your shoulders while exhaling.
  5. Repeat for the recommended amount of repetitions.

The 10 Best Smith Machine Overhead Shoulder Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Machine Overhead Shoulder Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Standing Military PressPlay demonstration

    1. Smith Standing Military Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
    4. Press the barbell upward until your arms are fully extended overhead.
    5. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Machine Overhead Shoulder Press
    • Primary muscle: delts, the same as the Smith Machine Overhead Shoulder Press
    • Equipment: a machine, the same as the Smith Machine Overhead Shoulder Press
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press
  2. Smith Standing Behind Head Military PressPlay demonstration

    Progression

    2. Smith Standing Behind Head Military Press

    99% match

    Delts · Advanced · Compound

    Pick this when you want a harder version that still works the delts.

    • Smith-machine
    How to perform it
    1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
    2. Stand with your feet shoulder-width apart and your knees slightly bent.
    3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lift the bar off the rack and step back, maintaining a stable stance.
    5. Position the bar behind your head, resting on your upper traps.
    6. Keep your core engaged and your chest lifted throughout the exercise.
    7. Press the bar overhead by extending your arms, fully straightening them.
    8. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Machine Overhead Shoulder Press
    • Primary muscle: delts, the same as the Smith Machine Overhead Shoulder Press
    • Equipment: a machine, the same as the Smith Machine Overhead Shoulder Press
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press
  4. Lever Military PressPlay demonstration

    4. Lever Military Press

    98% match

    Delts · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the delts.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the backrest.
    2. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
    3. Push the handles upward until your arms are fully extended, but do not lock your elbows.
    4. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Machine Overhead Shoulder Press
    • Primary muscle: delts, the same as the Smith Machine Overhead Shoulder Press
    • Equipment: a machine, the same as the Smith Machine Overhead Shoulder Press
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press
  6. Smith Seated Shoulder PressPlay demonstration

    6. Smith Seated Shoulder Press

    91% match

    Delts · Intermediate · Compound

    The same equipment, done seated instead.

    • Smith-machine
    How to perform it
    1. Adjust the seat height so that the handles are at shoulder level.
    2. Sit on the machine with your back against the pad and your feet flat on the floor.
    3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
    4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
    5. Press the handles up overhead until your arms are fully extended.
    6. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Machine Overhead Shoulder Press
    • Primary muscle: delts, the same as the Smith Machine Overhead Shoulder Press
    • Equipment: a machine, the same as the Smith Machine Overhead Shoulder Press
    • Body position: seated, not standing

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.

Smith Machine Overhead Shoulder Press FAQ

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.

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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