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All exercises

Smith seated shoulder press

Beginner

Smith seated shoulder press is a compound smith machine exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the seat height so that the handles are at shoulder level.
  2. 2Sit on the machine with your back against the pad and your feet flat on the floor.
  3. 3Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
  4. 4Lower the handles down to shoulder level, keeping your elbows slightly bent.
  5. 5Press the handles up overhead until your arms are fully extended.
  6. 6Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
  7. 7Repeat for the desired number of repetitions.

What to do instead

  • Dumbbell seated shoulder pressDumbbell
  • Dumbbell seated shoulder press (parallel grip)Dumbbell
  • Resistance band seated shoulder pressResistance band
  • Band shoulder pressResistance band
  • Lever one arm shoulder pressMachine
  • Smith shoulder pressSmith machine

Harder variations

  • Dumbbell one arm shoulder pressDumbbell
  • Kettlebell one arm military press to the sideKettlebell
  • Barbell seated overhead pressBarbell
Logged today · 3 min restSmith seated shoulder press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band