← Back to library
Last updated February 2, 2026
Media unavailable
shoulders
Shoulder Press - Seated (Smith)
Sit on a bench under the Smith machine. Unrack the bar and press it from chin level to full extension overhead. The guided path lets you focus purely on pushing.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machinebench
Movement pattern
Bilateral
Posture
Seated
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Sit on the Smith machine bench with your back against the pad and feet flat on the floor.
- Adjust the seat height so that the bar is at shoulder level when you are seated.
- Step 2Grab the Bar
- Stand up and position yourself under the bar, ensuring it rests on your upper chest.
- Use an overhand grip, slightly wider than shoulder-width apart.
- Step 3Position Your Body
- Sit back down while keeping the bar in position, ensuring your back is straight and your core is engaged.
- Keep your feet flat on the ground and your elbows slightly in front of the bar.
- Step 4Lift the Bar
- Press the bar upward by extending your arms fully, keeping your wrists straight.
- Ensure that your elbows do not flare out too much and maintain a controlled motion.
- Step 5Lower the Bar
- Lower the bar back down to shoulder level in a controlled manner, keeping your elbows at a 45-degree angle.
- Do not let the bar rest on your chest; maintain tension in your muscles.
- Step 6Repeat
- Continue to lift and lower the bar for the desired number of repetitions, focusing on maintaining proper form.
- Step 7Finish the Exercise
- After completing your reps, carefully rack the bar back onto the Smith machine.
- Stand up and step away from the machine, ensuring you maintain balance.