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 tricep and upper back as secondary muscles.
Also Works
TricepsUpper Back
How to Perform
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.
Pro Tips
•Position the bench so the bar lowers to just below chin level, in front of your face, not behind your head.
•Press straight up and finish with the bar directly over your shoulders, not in front of you.
•Keep your core braced and avoid excessive arching of the lower back.
Common Mistakes
•Positioning the bench too far forward or back, causing the bar to track awkwardly relative to your body.
•Arching the lower back excessively to press heavier weight, turning it into an incline press.
•Not lowering the bar far enough; bring it to at least chin level for a full range of motion.