About this exercise
The seated shoulder press on the Smith machine targets the front deltoids and triceps, with the fixed bar path providing stability for controlled overhead pressing.
Smith Machine Seated Shoulder Press
Step by step instructions, muscle activation and variants for the Smith Machine Seated Shoulder Press.
MediumFront shoulders
How to Perform
- Place an upright bench inside the Smith machine and sit with your back supported
- Grip the bar slightly wider than shoulder-width with an overhand grip
- Unrack the bar and hold it at shoulder height
- Press the bar overhead until your arms are nearly extended
- Lower the bar under control back to shoulder height
- Repeat for the desired number of repetitions
Muscle Activation
Primary
Front shoulders
Secondary
TricepsSide shouldersUpper chestMiddle chest
Common Mistakes
Common mistakes content is coming soon.
About the Smith Machine Seated Shoulder Press
The Smith Machine Seated Shoulder Press is a foundational movement that builds strength and muscle through controlled, progressive overload. Train it 1 to 2 times per week with 3 to 5 working sets per session, gradually adding weight or reps as form holds up.
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