Seated Smith Machine Shoulder Press

Seated press with a backrest and a guided bar: the back is supported and leg drive is removed.

• Compound
• Machine
• Intermediate

How to do it

• Bench centered under the bar with the backrest upright; the bar lowers in front of the face
• Ribs down and glutes squeezed so you do not arch the lower back
• Press straight overhead and lower under control to collarbone height

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

• Arching the lower back to finish the press
• A bench misaligned with the rails so the bar drifts toward the back of the neck

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps

Alternatives

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