Seated Smith Machine Shoulder Press

Muscles worked by the Seated Smith Machine Shoulder Press

Primary

Front DeltsAnterior DeltoidSide DeltsLateral Deltoid

Secondary

TrapsTrapeziusTricepsTriceps Brachii

Also called: front deltoid, anterior delt, front delt, anterior deltoid, side deltoid, lateral delt.

Equipment

Smith Machine

Also called: smith bar, guided barbell, fixed barbell, smith press.

How to do the Seated Smith Machine Shoulder Press

1. Position a bench inside a Smith machine.
2. Sit facing forward with the bar at shoulder height.
3. Grip the bar slightly wider than shoulder-width.
4. Unrack and press the bar straight up until your arms are extended.
5. Lower the bar back to shoulder height with control.
6. Repeat for the desired number of reps.

Form tips

• 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.

At a glance

Seated Smith Machine Shoulder Press in German & Spanish

Descriptions, instructions and tips ship in all three languages in the JSON.

Related exercises

• Arnold Press
• Barbell Overhead Press
• Behind the Neck Press
• Bodyweight Overhead Press
• Double Kettlebell Overhead Press
• Double Kettlebell Push Press
• Dumbbell Shoulder Press
• Machine Shoulder Press

Exercise data (JSON)

The record below is exactly what exercises.json ships for this exercise — names, descriptions, instructions and tips in English, German and Spanish.

{
  "id": "seated-smith-machine-shoulder-press",
  "name_en": "Seated Smith Machine Shoulder Press",
  "name_de": "Seated Smith Machine Schulterdrücken",
  "name_es": "Press de Hombros en Máquina Smith Sentado",
  "description_en": "A seated overhead press on the Smith machine, using the fixed bar path to keep the focus on the deltoids.",
  "description_de": "Ein Schulterdrücken im Sitzen an der Multipresse, das die vordere und seitliche Schulter einsteigerfreundlich trainiert.",
  "description_es": "Un press de hombros sentado en máquina Smith, cuyo recorrido guiado facilita el aprendizaje del empuje vertical.",
  "category": "strength",
  "force_type": "push",
  "mechanic": "compound",
  "difficulty": "beginner",
  "equipment": "smith_machine",
  "body_part": "shoulders",
  "primary_muscles": [
    "anterior_deltoid",
    "lateral_deltoid"
  ],
  "secondary_muscles": [
    "trapezius",
    "triceps_brachii"
  ],
  "goals": [
    "hypertrophy",
    "strength"
  ],
  "tags": [
    "knee_safe",
    "lower_back_safe",
    "no_axial_load"
  ],
  "variation_group": "overhead-press",
  "is_unilateral": false,
  "is_bodyweight": false,
  "instructions_en": [
    "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."
  ],
  "instructions_de": [
    "Positioniere eine Bank im Smith Machine.",
    "Sitze mit Blick nach vorne, die Stange auf Schulterhöhe.",
    "Greife die Stange etwas breiter als schulterbreit.",
    "Entracke die Stange und drücke sie gerade nach oben, bis die Arme gestreckt sind.",
    "Senke die Stange kontrolliert zurück auf Schulterhöhe.",
    "Wiederhole die Übung für die gewünschte Anzahl an Wiederholungen."
  ],
  "instructions_es": [
    "Coloca un banco dentro de la máquina Smith.",
    "Siéntate mirando hacia adelante con la barra a la altura de los hombros.",
    "Agarra la barra ligeramente más ancho que el ancho de hombros.",
    "Desbloquea la barra y empuja hacia arriba hasta extender los brazos.",
    "Baja la barra de vuelta a la altura de los hombros con control.",
    "Repite el número de repeticiones deseado."
  ],
  "tips_en": [
    "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."
  ],
  "tips_de": [
    "Stelle die Bank so, dass die Stange knapp vor deinem Gesicht läuft.",
    "Strecke die Arme oben aus, ohne die Ellbogen hart einrasten zu lassen.",
    "Spanne den Bauch an, um ein Hohlkreuz zu vermeiden."
  ],
  "tips_es": [
    "Coloca el banco de modo que la barra baje justo delante de la cara.",
    "No bloquees los codos con brusquedad en la parte alta.",
    "Mantén el torso erguido y el core activo durante toda la serie."
  ],
  "met": 6.0,
  "images": {
    "flat": {
      "start": "images/flat/seated-smith-machine-shoulder-press-start.webp",
      "peak": "images/flat/seated-smith-machine-shoulder-press-peak.webp"
    }
  }
}

Fetch just this exercise

const { exercises } = await fetch(
  "https://exercise-dataset.com/exercises.json"
).then(r => r.json());
const ex = exercises.find(e => e.id === "seated-smith-machine-shoulder-press");

Free for personal and commercial in-app use with attribution (“Exercise data by RepDB”) — see the license and ready-made attribution snippets. Redistributing the data as a dataset or API is not permitted.