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Exercise guide
Seated Smith Machine Shoulder Press
A seated overhead press on the Smith machine, using the fixed bar path to keep the focus on the deltoids.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Smith machine
- Category
- Strength
- Difficulty
- beginner
Demonstration
Step 1
Step 2
How to perform the movement
- Position a bench inside a Smith machine.
- Sit facing forward with the bar at shoulder height.
- Grip the bar slightly wider than shoulder-width.
- Unrack and press the bar straight up until your arms are extended.
- Lower the bar back to shoulder height with control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Align the bench so the bar tracks just in front of your nose.
- Brace your core to keep the lower back from over-arching.
- Plant your feet firmly on the floor for a stable base.