Smart Workout Diary

Smith Machine Seated Shoulder Press

The Smith Machine Seated Shoulder Press is a compound overhead pressing exercise performed while seated under a guided bar path. It primarily trains the deltoids, with the triceps assisting as the arms extend. It supports upper-body pressing strength and shoulder muscle development.

Demonstration

Demonstration: Smith Machine Seated Shoulder Press

Instructions

  1. Set an upright bench inside the Smith machine and position the bar slightly below shoulder height when seated.
  2. Sit with your back supported, feet flat on the floor, and grip the bar just outside shoulder width.
  3. Unrack the bar, brace your torso, and begin with the bar near the upper chest or front of the shoulders.
  4. Press the bar upward until your arms are nearly straight, keeping your wrists stacked over your forearms.
  5. Lower the bar under control to the starting position without bouncing it off your body.
  6. Finish the set by rotating the bar into the machine hooks securely.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Movement Patterns
Vertical Push
Laterality
Bilateral
Movement Mode
Dynamic
Equipment
Machine Strength, Bench
Difficulty
Beginner

Technique tips

  1. Use a range of motion that allows you to keep your back in contact with the bench.
  2. Keep your elbows slightly in front of the bar rather than flaring them directly out to the sides.
  3. Choose a load that you can lower smoothly without losing control of the bar path.
  4. Exhale as you press and avoid forcefully arching your lower back.
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