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: Handstand Push-ups and the Handstand Push-up.

Updated Ranked by our 12-factor similarity model How it works

Original Exercise: Smith Machine Overhead Shoulder Press

Smith Machine Overhead Shoulder Press
Primary muscle
Delts
Equipment
Smith-machine
Difficulty
Intermediate
Type
Compound

Secondary muscles: Triceps

How to perform Smith Machine Overhead Shoulder Press
  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.
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Ranked 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. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

  1. Elbow DipsPlay demonstration

    1. Elbow Dips

    64% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound

    A looser match: it works the triceps rather than the delts.

    How to perform this exercise
    1. Sit on the edge of a bench or chair with your hands gripping the edge next to your hips.
    2. Slide your hips forward off the bench and straighten your legs, keeping your heels on the ground.
    3. Bend your elbows and lower your body towards the ground, keeping your back close to the bench.
    4. Pause for a moment at the bottom, then push through your hands to straighten your arms and lift your body back up 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
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  2. Best match
    Handstand Push-ups

    2. Handstand Push-ups

    59% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound

    Use this when you have nothing to train with, because it works the delts with bodyweight alone.

    How to perform this exercise
    1. With your back to the wall bend at the waist and place both hands on the floor at shoulder width.
    2. Kick yourself up against the wall with your arms straight. Your body should be upside down with the arms and legs fully extended. Keep your whole body as straight as possible. Tip: If doing this for the first time, have a spotter help you. Also, make sure that you keep facing the wall with your head, rather than looking down.
    3. Slowly lower yourself to the ground as you inhale until your head almost touches the floor. Tip: It is of utmost importance that you come down slow in order to avoid head injury.
    4. Push yourself back up slowly as you exhale until your elbows are nearly locked.
    5. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: delts, the same as the Smith Machine Overhead Shoulder Press
    • Equipment: bodyweight only, not a machine
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  3. Handstand Push-upPlay demonstration

    3. Handstand Push-up

    56% match
    • Delts
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Find a wall and face away from it, standing a few feet away.
    2. Place your hands on the ground shoulder-width apart and kick your feet up against the wall, coming into a handstand position.
    3. Bend your elbows and lower your head towards the ground, keeping your body in a straight line.
    4. Push through your hands and extend your arms to return 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
    • Primary muscle: delts, the same as the Smith Machine Overhead Shoulder Press
    • Equipment: bodyweight only, not a machine
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  4. Dips - Triceps Version

    4. Dips - Triceps Version

    54% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. To get into the starting position, hold your body at arm's length with your arms nearly locked above the bars.
    2. Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
    3. Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
    4. Repeat the movement for the prescribed amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  5. Reverse DipPlay demonstration

    5. Reverse Dip

    53% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. Position yourself between two parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your upper arms are parallel to the ground.
    3. Pause for a moment, then push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  6. Stalder PressPlay demonstration

    6. Stalder Press

    50% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by standing with your feet shoulder-width apart and your arms extended overhead.
    2. Bend your knees slightly and engage your core.
    3. Lower your body down into a squat position while keeping your arms extended overhead.
    4. As you squat down, press your arms down towards the ground, engaging your triceps.
    5. Pause for a moment at the bottom of the squat, then push through your heels to stand back up while simultaneously raising your arms back overhead.
    6. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: inverted, not standing
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  7. Ring DipsPlay demonstration

    7. Ring Dips

    50% match
    • Triceps
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Start by hanging from the rings with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: a suspension trainer, not a machine
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  8. Bench Dips

    8. Bench Dips

    47% match
    • Triceps
    • Bodyweight
    • Intermediate
    • Compound
    How to perform this exercise
    1. For this exercise you will need to place a bench behind your back. With the bench perpendicular to your body, and while looking away from it, hold on to the bench on its edge with the hands fully extended, separated at shoulder width. The legs will be extended forward, bent at the waist and perpendicular to your torso. This will be your starting position.
    2. Slowly lower your body as you inhale by bending at the elbows until you lower yourself far enough to where there is an angle slightly smaller than 90 degrees between the upper arm and the forearm. Tip: Keep the elbows as close as possible throughout the movement. Forearms should always be pointing down.
    3. Using your triceps to bring your torso up again, lift yourself back to the starting position.
    4. Repeat for the recommended amount of repetitions.

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

    Why this matches
    • Primary muscle: triceps, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: seated, not standing
  9. Chest DipPlay demonstration

    9. Chest Dip

    46% match
    • Pectorals
    • Bodyweight
    • Advanced
    • Compound
    How to perform this exercise
    1. Position yourself on parallel bars with your arms fully extended and your body straight.
    2. Lower your body by bending your elbows until your shoulders are below your elbows.
    3. Push yourself back up to the starting position by straightening your arms.
    4. Repeat for the desired number of repetitions.

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

    Why this matches
    • Primary muscle: pectorals, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: hanging, not standing
    • Balance: harder to stay steady on than the Smith Machine Overhead Shoulder Press
  10. Bodyweight Squat

    10. Bodyweight Squat

    40% match
    • Quads
    • Bodyweight
    • Beginner
    • Compound
    How to perform this exercise
    1. Stand with your feet shoulder width apart. You can place your hands behind your head. This will be your starting position.
    2. Begin the movement by flexing your knees and hips, sitting back with your hips.
    3. Continue down to full depth if you are able,and quickly reverse the motion until you return to the starting position. As you squat, keep your head and chest up and push your knees out.

    Sets and reps: 3 sets of 8 to 12 reps, and add reps before you add load.

    Why this matches
    • Primary muscle: quads, not delts
    • Equipment: bodyweight only, not a machine
    • Body position: standing, the same as the Smith Machine Overhead Shoulder Press

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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