Smith Seated Shoulder Press
Also known as: seated smith shoulder press, smith machine seated shoulder press, seated smith machine shoulder press
Smith Seated Shoulder Press is a graduate-level take on the pattern, using a guided vertical bar path to deliver round, durable shoulder caps.
How to do Smith Seated Shoulder Press
- Adjust the seat height so that the handles are at shoulder level.
- Sit on the machine with your back against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
- Lower the handles down to shoulder level, keeping your elbows slightly bent.
- Press the handles up overhead until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- Repeat for the desired number of repetitions.
Smith Seated Shoulder Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Set the safety catches so you can train hard alone.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Add load in small steps since the bar is stable.
Common Smith Seated Shoulder Press Mistakes
Assuming the guided bar means you can skip bracing
Brace the trunk exactly as you would under a free bar.
Shrugging the traps up to finish the last few reps
Keep the shoulder blade down and end the set when the shrug appears.
Easier and Harder Than Smith Seated Shoulder Press
Swap Smith Seated Shoulder Press For
Smith Seated Shoulder Press — Frequently Asked Questions
How do you do the Smith Seated Shoulder Press?
Adjust the seat height so that the handles are at shoulder level. Sit on the machine with your back against the pad and your feet flat on the floor. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Seated Shoulder Press work?
The Smith Seated Shoulder Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a Smith machine.
How many sets and reps of the Smith Seated Shoulder Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. The fixed path lets you push closer to failure safely. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Seated Shoulder Press good for beginners?
Not usually. The Smith Seated Shoulder Press is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Seated Shoulder Press?
Try the Dumbbell One Arm Lateral Raise With Support, Barbell One Arm Snatch or the Kettlebell One Arm Push Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Seated Shoulder Press the same as the seated smith shoulder press?
Yes. The Smith Seated Shoulder Press is also commonly called the seated smith shoulder press or the smith machine seated shoulder press. Different gyms and training programs label it differently, but "seated smith shoulder press" and "smith machine seated shoulder press" refer to this same movement.
