Smith Seated Shoulder Press
A seated overhead press on a Smith machine that trains the delts and triceps with a fixed bar path.
Secondary muscles
How to do it
- Set a bench or seat under the Smith bar so the bar starts around shoulder height when you sit down.
- Sit tall with your back supported, plant your feet flat, and grip the bar just wider than shoulder width with palms forward.
- Unrack the bar and hold it above your upper chest with wrists stacked over elbows.
- Lower the bar in a straight path until it reaches about chin to shoulder level.
- Press the bar straight up until your arms are extended overhead.
- Lower the bar with control to the start position and repeat.
- Finish by locking out the top and rotating the bar to re-rack it on the hooks.
Form cues
- Keep ribs down
- Press straight up
- Wrists stacked over elbows
- Feet flat and braced
Common mistakes
- Lowering the bar behind the head
- Flaring the elbows straight out to the sides
- Arching the lower back off the bench
- Letting the wrists bend back excessively
Breathing
Inhale as you lower the bar to shoulder level, and exhale as you press it overhead.
