How to Do Seated Smith Machine Shoulder Press: Muscles Worked & Proper Form

Muscles Worked in Seated Smith Machine Shoulder Press

Primary muscles worked:

• Front Deltoid

Secondary muscles worked:

• Triceps
• Lateral Deltoid

How to Do Seated Smith Machine Shoulder Press

1. Sit on a bench, unrack a barbell and lower it to the starting position at the top of your chest.
2. Press the bar up to straight arms, while exhaling.
3. Inhale at the top, or while lowering the bar with control back to your chest.
4. Repeat for reps.

Commentary

Smith machine shoulder press differs from a free barbell press primarily by its completely fixed bar path, which lessens the requirements of stabilization and balance. This can make it easier to focus on the muscles trained.