Seated Smith Machine Shoulder Press
Stable overhead pressing variation that allows focused shoulder loading.
ShouldersIntermediateStrengthPress
At a glance
| Muscles worked | Primary: shoulders. Secondary: triceps, upper chest |
|---|---|
| Muscle group | Shoulders |
| Difficulty | Intermediate |
| Type | Strength · Press |
| Sets & reps | 3 sets × 8-12 reps |
| Estimated calories burned | ~45 kcal |
How to do it
- Sit on a bench under the Smith machine bar with the bar at shoulder height.
- Grip the bar and unrack it.
- Press the bar overhead until the arms are extended.
- Lower with control to shoulder level.
- Repeat for desired reps.
Equipment
- Smith Machine
Coaching tips
Benefits
Stable overhead pressing variation that allows focused shoulder loading.
Common mistakes
Avoid excessive lower-back arching or locking out aggressively.
Make it harder
Increase weight or slow the eccentric.
Make it easier
Use lighter weight or a neutral grip if available.
Breathing
Exhale as you press, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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