Exercise guide · Beginner · Compound

Smith Seated Shoulder Press: How to Do It & Muscles Worked

The smith seated shoulder press is a machine-based exercise targeting the deltoid muscles of the shoulders. It provides stability and support, making it suitable for those looking to build shoulder strength with reduced risk of losing balance. The movement also engages the triceps and upper back as secondary muscles.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Smith Machine
Level · type
Beginner · Compound
Demonstration of the smith seated shoulder press
Front view: muscles worked by the smith seated shoulder press. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the smith seated shoulder press. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the smith seated shoulder press

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

Sets, reps and programming

Suggested sets, reps and rest for the smith seated shoulder press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Seated Shoulder Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.