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Exercise 0765 · REF xUwnBMT

Smith Seated Shoulder Press exercise animation

Smith Seated Shoulder Press

Category
Shoulders
Equipment
Smith Machine
Target
Delts

Pressing overhead from a seated position in the Smith machine removes the need to stabilize the bar path, letting you focus on shoulder pressing strength without worrying about the bar drifting forward or back. The seated position also takes leg drive out of the lift, unlike a standing press. It's a solid option for isolating the delts once a lifter's shoulders are the limiting factor rather than overall body coordination.

How to Do the Smith Seated Shoulder Press

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

Muscles Worked

The Smith Seated Shoulder Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

Equipment Alternatives

Don't have smith machine? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Smith Seated Shoulder Press work?
The Smith Seated Shoulder Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Smith Seated Shoulder Press?
The Smith Seated Shoulder Press is done with a smith machine.
What's a good alternative to the Smith Seated Shoulder Press?
If you don't have access to a smith machine, the Left Hook. Boxing targets the same delts using body weight instead.