Smith Seated Shoulder Press

Muscles worked

Setup

1. Position a bench inside the Smith machine so the bar is directly in front of your face when seated.
2. Sit with your back firmly against the pad and plant your feet flat on the floor for stability.
3. Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
4. Rotate the bar to unlock it from the safety hooks and fully extend your arms to the starting position.

How to do it

1. Inhale and slowly lower the bar toward your upper chest or chin level, keeping your elbows tucked slightly forward.
2. Exhale as you press the bar back up to the starting position using a powerful, controlled motion.
3. Stop just short of locking out your elbows at the top to maintain constant tension on the deltoids.
4. Maintain a controlled 2-0-2 tempo, focusing on the stretch at the bottom of the movement.

Form checklist

• Keep your lower back pressed firmly against the bench pad throughout the set.
• Avoid flaring your elbows out excessively to protect the shoulder joints.
• Ensure your wrists remain stacked directly over your elbows throughout the movement.
• Keep your core braced and chest up to maintain a strong pressing platform.

Pro tips

• Focus on pushing through the heels of your palms to maximize tricep and deltoid recruitment.
• Experiment with bench angles; a slight 75 to 80-degree tilt can often feel more natural for the shoulder joint than a perfectly vertical 90-degree angle.

Make it harder

• Incorporate a 2-second pause at the bottom of the rep to eliminate momentum and increase difficulty.
• Use a 4-second eccentric (lowering) phase to maximize time under tension and muscle fiber recruitment.

Frequently asked

What muscles does the smith seated shoulder press work?

The smith seated shoulder press primarily targets the deltoids, and also works the abs, obliques, pectorals, serratus anterior, trapezius, and triceps as secondary muscles.

What equipment do you need for the smith seated shoulder press?

The smith seated shoulder press uses smith machine.

Is the smith seated shoulder press good for beginners?

The smith seated shoulder press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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