Smith Machine Overhead Shoulder Press

Progression Highlights

Starting Suggestions

Primer Sets81 lbs

Ease back in after 7 days away.

  • • Last session opened with 3 sets.
  • • 60% of Modern Era PR.
Steady Opener90 lbs

Match your last starting set to groove technique.

  • • Last top set: 110 lbs × 4 reps.
  • • 67% of Modern Era PR.
Progression Push94.5 lbs

Nudge the load forward while staying crisp.

  • • 70% of Modern Era PR.
Trend & Recovery
MomentumNear PR
Volume TrendDOWN · -47.0%
Days Since Last Session7
% of Modern Era PR81.5%
Days Since PR30

Recent Workouts

LastJan 8(7d ago)
90→110 lbs
3 sets · 17 reps · 1,610 vol
-1Dec 31, 2025(15d ago)
50→90 lbs
3 sets · 30 reps · 1,980 vol
-2Dec 16, 2025(30d ago)
95→135 lbs
3 sets · 28 reps · 3,180 vol
-3Mar 17, 2025(304d ago)
50→100 lbs
4 sets · 40 reps · 3,180 vol
-4Apr 9, 2024(645d ago)
45→115 lbs
4 sets · 36 reps · 3,040 vol

PR Progression (Modern Era)

135 lbDec 16, 2025(30d ago)
1 set8 reps1,080 vol
115 lbApr 9, 2024(645d ago)
1 set6 reps690 vol
95 lbAug 6, 2023(892d ago)
4 sets40 reps3,800 vol

Rep Range Records

1RM171 lbs · 8 repsDec 16, 2025 (30d ago)(from 135 lbs)
3RM110 lbs · 4 repsJan 8 (7d ago)
5RM115 lbs · 6 repsApr 9, 2024 (645d ago)
8RM135 lbs · 8 repsDec 16, 2025 (30d ago)
10RM115 lbs · 10 repsDec 16, 2025 (30d ago)
12RM95 lbs · 12 repsApr 9, 2024 (645d ago)

Frequently Paired

  1. 1.
    Standing Dumbbell Lateral Raise
    25% of sessions
  2. 2.
    Standing Low-Pulley Deltoid Raise
    25% of sessions
  3. 3.
    Bent Arm Reverse Fly Machine
    13% of sessions
  4. 4.
    Isolateral Upright Shoulder Row
    13% of sessions
  5. 5.
    Platform Shrug Machine
    13% of sessions
  6. 6.
    Rear Delt Cable Fly
    13% of sessions
  7. 7.
    Triple Angle Rear Delt Fly
    13% of sessions
  8. 8.
    Isolateral Lateral Shoulder Raise
    13% of sessions
  9. 9.
    Bent-Over Rear Delt Raise
    25% of sessions
  10. 10.
    Single Arm Cable Tricep Pushdown
    13% of sessions
Action: Focus on hitting 6+ reps at 110 lbs before increasing
(30 days)135 lbsT12-162025-12-16
(60 days)135 lbsT12-162025-12-16
(90 days)135 lbsT12-162025-12-16
(180 days)135 lbsT12-162025-12-16
(365 days)135 lbsT12-162025-12-16
(Modern Era)135 lbsT12-162025-12-16
Exercise Type
Strength - Weight (lbs), Reps
Primary
Shoulders
Equipment
Machine
Avg. Weight Lifted
102
Avg. Improvement
4.64
Highest Weight (Modern Era)
135 lbs 2025-12-16
Latest Weight
110 lbs 2026-01-08
Lowest Weight
45 lbs 2024-04-09 19:39:46
Days
8
Sets
28
Gap
65
Highest Volume (Modern Era)
1150 2025-12-16
Reps avg. improvement
0.29

Workout History

R1-83 sets
90 lb
6
90 lb
7
110 lb
4
PR: 135 (30 days ago) [81%]
W12-313 sets
50 lb
12
70 lb
12
90 lb
6
PR: 135 (30 days ago) [67%]
T12-163 sets
95 lb
10
⭐ME115 lb
10
⭐ME135 lb
8
PR: 135 (30 days ago) [100%]
M3-174 sets
50 lb
12
90 lb
12
100 lb
6
90 lb
10
PR: 135 (30 days ago) [74%]
Using a bench slightly leaned back. Don’t want to do staging up otherwise it risks injury
T4-9-244 sets
45 lb
10
⭐ME95 lb
12
⭐ME115 lb
6
95 lb
8
PR: 135 (30 days ago) [85%]
U8-6-234 sets
⭐ME95 lb
10
95 lb
10
95 lb
10
95 lb
10
PR: 135 (30 days ago) [70%]