Seated Smith Machine Shoulder Press

Smith-machine variation: the guided path reduces stabilization demands and lets you focus overload on the target muscle.

• Compound
• Machine
• Intermediate

How to do it

• Align your body with the fixed path before unlocking the bar
• Keep support and tension constant throughout the range
• Set the safety stops before training close to failure

Sets, reps and tempo

Ranges: 5–8 reps for strength · 8–12 for hypertrophy · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Forcing a setup that does not fit the machine path
• Bouncing against the stops or losing tension at the end of the range

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps

Alternatives

• Seated Barbell Overhead Press
• Standing Overhead Press
• Dumbbell Shoulder Press