Smith Machine Overhead Shoulder Press

Progression Highlights

Starting Suggestions

Primer Sets42.5 lbs

Ease back in after 258 days away.

  • • Last session opened with 4 sets.
  • • 37% of Modern Era PR.
Steady Opener50 lbs

Match your last starting set to groove technique.

  • • Last top set: 90 lbs × 10 reps.
  • • 43% of Modern Era PR.
Progression Push52.5 lbs

Nudge the load forward while staying crisp.

  • • 46% of Modern Era PR.
Trend & Recovery
Volume TrendDOWN · -0.9%
Days Since Last Session258
% of Modern Era PR78.3%
Days Since PR599

Recent Workouts

LastMar 17(258d ago)
50→100 lbs
4 sets · 40 reps · 3,180 vol
-1Apr 10, 2024(599d ago)
45→115 lbs
4 sets · 36 reps · 3,040 vol
-2Aug 6, 2023(847d ago)
95→95 lbs
4 sets · 40 reps · 3,800 vol
-3Feb 26, 2016(3565d ago)
115→175 lbs
4 sets · 40 reps · 5,800 vol
-4Feb 11, 2016(3580d ago)
135→155 lbs
3 sets · 22 reps · 3,210 vol

PR Progression (Modern Era)

115 lbApr 10, 2024(599d ago)
1 set6 reps690 vol
95 lbAug 6, 2023(847d ago)
4 sets40 reps3,800 vol

Rep Range Records

1RM138 lbs · 6 repsApr 10, 2024 (599d ago)(from 115 lbs)
3RM—
5RM115 lbs · 6 repsApr 10, 2024 (599d ago)
8RM95 lbs · 8 repsApr 10, 2024 (599d ago)
10RM95 lbs · 10 repsAug 6, 2023 (847d ago)
12RM95 lbs · 12 repsApr 10, 2024 (599d ago)

Frequently Paired

  1. 1.
    Bent Arm Reverse Fly Machine
    20% of sessions
  2. 2.
    Isolateral Upright Shoulder Row
    20% of sessions
  3. 3.
    Platform Shrug Machine
    20% of sessions
  4. 4.
    Standing Low-Pulley Deltoid Raise
    40% of sessions
  5. 5.
    Isolateral Lateral Shoulder Raise
    20% of sessions
  6. 6.
    Bent-Over Rear Delt Raise
    40% of sessions
  7. 7.
    V-Bar Pulldown
    20% of sessions
  8. 8.
    Standing Front Barbell Raise Over Head
    40% of sessions
  9. 9.
    Smith Machine Shrug
    40% of sessions
  10. 10.
    Cable Seated Lateral Raise
    20% of sessions
Action: Continue current weight, add volume if feeling strong
(30 days)N/A
(60 days)N/A
(90 days)N/A
(180 days)N/A
(365 days)100 lbsM3-17(258 days ago)2025-03-17
(Modern Era)115 lbsW4-10-24(599 days ago)2024-04-10
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
106.9
Avg. Improvement
6.84
Highest Weight (Modern Era)
115 lbs 2024-04-10
Latest Weight
90 lbs 2025-03-17
Lowest Weight
45 lbs 2024-04-10
Days
5
Sets
19
Gap
85
Highest Volume (Modern Era)
1140 2024-04-10
Reps avg. improvement
0.37

Workout History

M3-174 sets
50 lb
12 Reps
90 lb
12 Reps
100 lb
6 Reps
90 lb
10 Reps
PR: 115 (599 days ago) [87%]
Using a bench slightly leaned back. Don’t want to do staging up otherwise it risks injury
W4-10-244 sets
45 lb
10 Reps
⭐ME95 lb
12 Reps
⭐ME115 lb
6 Reps
95 lb
8 Reps
PR: 115 (599 days ago) [100%]
U8-6-234 sets
⭐ME95 lb
10 Reps
95 lb
10 Reps
95 lb
10 Reps
95 lb
10 Reps
PR: 115 (599 days ago) [83%]
F2-26-164 sets
115 lb
10 Reps
135 lb
10 Reps
🏆AT155 lb
10 Reps
🏆AT175 lb
10 Reps
PR: 115 (599 days ago) [152%]
4th set hard and poor form
R2-11-163 sets
🏆AT135 lb
10 Reps
🏆AT155 lb
7 Reps
155 lb
5 Reps
PR: 115 (599 days ago) [135%]