How to do the Smith Seated Shoulder Press
Smith Seated Shoulder Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Smith Seated Shoulder Press demonstration · © GymiaFit
Smith Seated Shoulder Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Seated Shoulder Press step by step
- 1Adjust the seat height so that the handles are at shoulder level.
- 2Sit on the machine with your back against the pad and your feet flat on the floor.
- 3Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
- 4Lower the handles down to shoulder level, keeping your elbows slightly bent.
- 5Press the handles up overhead until your arms are fully extended.
- 6Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- 7Repeat for the desired number of repetitions.
Smith Seated Shoulder Press — questions
What muscles does the Smith Seated Shoulder Press work?
The Smith Seated Shoulder Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Smith Seated Shoulder Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Seated Shoulder Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Seated Shoulder Press?
Smith Behind Neck Press, Smith Shoulder Press, Smith Standing Behind Head Military Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Seated Shoulder Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.