What equipment do you need for the smith machine overhead press?

You need smith machine to do the smith machine overhead press.

What is a good smith machine overhead press?

For men, a good smith machine overhead press is about a 152.5 lb estimated one-rep max, the Gold (intermediate) standard in Kovo. Beginners start near 72.5 lb and elite lifters pass 247.5 lb. For women, the standards run from about 32.5 lb to 142.5 lb. The tier table above lists every rank from Bronze to Champion.

Shoulders · Smith Machine

Smith Machine Overhead Press

How to do the smith machine overhead press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.

Equipment: Smith Machine
Difficulty: Intermediate
Logged as: Weighted reps
Movement: Vertical Press
Mechanic: Compound

Find more:Shoulders exercises Machine exercises

How to do it

Set the bar on a Smith machine at shoulder height. Press the bar overhead until arms are extended, then lower it back down.

1Press the bar straight up using your shoulders and triceps
2Keep your core tight and maintain a neutral spine against the fixed path
3Lower the bar under control to just below chin level

Common mistakes

Don't lean back excessively or arch your lower back
Avoid pressing the bar behind your head, keep it slightly in front
Don't jerk the weight; keep the movement controlled

Muscles worked

The smith machine overhead press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.

Front DeltsPrimary
TricepsPrimary
Side DeltsPrimary
ForearmsSupport
Upper ChestSupport
Upper TrapsSupport
Upper AbsSupport
Lower TrapsMinor
Lower AbsMinor

Smith Machine Overhead Press strength standards

See how your smith machine overhead press ranks, from Bronze to Champion. These are the same standards the Kovo app uses to rank your lifts.

Bronzee1RM72.5 lb
Silvere1RM107.5 lb
Golde1RM152.5 lb
Platinume1RM197.5 lb
Diamonde1RM225 lb
Champione1RM247.5 lb

Find your rank

Enter your best set. We estimate your 1RM and match it to a tier.

Weight (lb)Reps

Kovo tracks this rank automatically as you train, across every lift, and levels you up as you get stronger.

Kovo programs the smith machine overhead press for you and tracks it every session.

We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.

Get Kovo free Estimate your 1RM

More shoulders exercises

See all shoulders exercises →

Last reviewed April 2026.