Smith Seated Shoulder Press

Smith Seated Shoulder Press

The Smith Seated Shoulder Press is an effective exercise that targets the muscles of the shoulders and upper back. This exercise is performed using a machine called the Smith machine, which provides stability and support during the movement. To perform the Smith Seated Shoulder Press, you will sit on a bench underneath the Smith machine bar. Adjust the seat height so that the bar is at shoulder level when your arms are extended overhead. Grasp the bar slightly wider than shoulder-width apart, with your palms facing forward. Engage your core and press the bar upward in a controlled manner, extending your arms fully while maintaining a slight bend in your elbows. Keep your shoulders down and back, and avoid locking out your elbows at the top of the movement. Lower the bar back down to the starting position, keeping your elbows at a 90-degree angle or slightly lower. Repeat for the desired number of repetitions. The Smith Seated Shoulder Press offers several benefits. It helps to strengthen the deltoid muscles, which are responsible for shoulder abduction and flexion. This exercise also engages the trapezius, triceps, and upper chest muscles to a lesser extent. To maximize the effectiveness of this exercise, it's important to use appropriate weight and maintain proper form throughout the movement. Remember to exhale as you press the bar upward and inhale as you lower it back down.


  • Sit on a seated shoulder press machine with your back firmly against the pad and your feet flat on the floor.
  • Grasp the handles with a pronated grip (palms facing forward) and position them level with your shoulders.
  • Exhale and press the handles upward, extending your arms fully while keeping your back firmly against the pad.
  • Pause for a moment at the top of the movement, contracting your shoulders, and then slowly lower the handles back to the starting position.
  • Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout.
  • Adjust the weight according to your strength and fitness level.
  • Remember to breathe steadily throughout the exercise.

Tips & Tricks

  • Maintain proper form throughout the exercise.
  • Gradually increase the weight to challenge your muscles and promote progress.
  • Focus on controlled movements and avoid using momentum to lift the weight.
  • Engage your core muscles to stabilize your body during the exercise.
  • Breathe properly by exhaling as you lift the weight and inhaling as you lower it.
  • Start with a weight that allows you to perform the exercise with correct form.
  • Ensure that your back is properly supported by the seat or bench.
  • Adjust the height of the seat to achieve a 90-degree angle at your elbows when your arms are extended.
  • Warm up before performing the exercise to prepare your muscles and joints.
  • Stretch your shoulders and upper body after the exercise to improve flexibility and prevent muscle tightness.


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