Smith Seated Shoulder Press
Learn how to do the Smith Seated Shoulder Press with proper form and technique. This smith machine exercise primarily targets your Delts, with secondary emphasis on Triceps, Upper Back.
How to Do the Smith Seated Shoulder Press
Follow these steps to perform the Smith Seated Shoulder Press with correct form:
- 1Adjust the seat height so that the handles are at shoulder level.
- 2Sit on the machine with your back against the pad and your feet flat on the floor.
- 3Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
- 4Lower the handles down to shoulder level, keeping your elbows slightly bent.
- 5Press the handles up overhead until your arms are fully extended.
- 6Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
- 7Repeat for the desired number of repetitions.
Smith Seated Shoulder Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Seated Shoulder Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Smith Seated Shoulder Press work?
The Smith Seated Shoulder Press primarily targets your Delts. Secondary muscles worked include Triceps, Upper Back. This makes it an effective exercise for developing your shoulders.
What equipment do I need for the Smith Seated Shoulder Press?
The Smith Seated Shoulder Press requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Smith Seated Shoulder Press with proper form?
Start by Adjust the seat height so that the handles are at shoulder level. Sit on the machine with your back against the pad and your feet flat on the floor. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Smith Seated Shoulder Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith Seated Shoulder Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Seated Shoulder Press best for?
The Smith Seated Shoulder Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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