Smith machine seated shoulder press
A seated overhead press performed using a Smith machine, which provides a guided path of motion to safely isolate the shoulders and allow for controlled, heavy loading.
Count your Smith machine seated shoulder press reps with AIFree in your browser — no app, no equipmentHow to Do Smith machine seated shoulder press
- Position an adjustable bench set to a high incline of approximately 75 to 80 degrees inside the Smith machine.
- Adjust the bench so that the bar descends directly in front of your face, clearing your nose by a couple of inches.
- Sit firmly against the backrest, plant your feet flat on the floor, and grip the bar with an overhand grip slightly wider than shoulder-width.
- Unrack the bar and slowly lower it under control until it is at approximately chin level.
- Press the bar vertically upward by extending your elbows until your arms are fully extended, without locking out your elbows at the top.
- Lower the bar back to the starting position with a controlled tempo to complete the repetition.
Muscles worked
Anterior deltoidsLateral deltoidsTriceps brachiiUpper pectorals
Form tips
- Keep your elbows tucked slightly forward at a 30-to-45-degree angle rather than flaring them directly out to the sides to protect the shoulder joints.
- Keep your core braced and press your lower back firmly into the bench pad to prevent hyperextending your spine.
- Set the safety stoppers on the Smith machine just below your lowest active range of motion for added safety.
Common mistakes
- Flaring the elbows completely out to the sides, which increases stress on the rotator cuff.
- Arching the lower back excessively off the bench, which shifts the load to the upper chest and risks spinal injury.
- Using a partial range of motion by stopping the bar too high, which limits deltoid activation.
FAQ
How many reps and sets should I perform?
For muscle hypertrophy, perform 3 to 4 sets of 8 to 12 repetitions with a controlled tempo and 90-120 seconds of rest between sets.
Is the Smith machine shoulder press safer than the free-weight barbell press?
Yes, the fixed track of the Smith machine provides stability, reducing the need for stabilizer muscles and allowing you to safely train closer to failure without a spotter.
Should the bench be set at exactly 90 degrees?
No, a slight incline of 75 to 85 degrees is generally preferred as it is more anatomically comfortable for the shoulder joints and prevents excessive lower back arching.
