TETSUSmith Seated Shoulder Press
The Smith Seated Shoulder Press is a smith machine exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 7 steps below for correct form, with an animated demonstration.
How to 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.
- 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.
Common questions
What muscles does the Smith Seated Shoulder Press work?
The Smith Seated Shoulder Press primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Smith Seated Shoulder Press?
You need a smith machine to perform the Smith Seated Shoulder Press.
How many sets and reps of the Smith Seated Shoulder Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Smith Seated Shoulder Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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