FitCi
Seated Smith Machine Shoulder Press is a compound exercise targeting the shoulders: several joints work together, it takes heavy loading well and belongs at the start of a session. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Position the bench directly under the Smith machine at a right angle and sit with your back supported.
- Grip the bar at shoulder height with your palms facing forward and unlock it.
- Brace your abs and keep your torso stable.
- Press the bar up overhead under control, without fully locking your elbows.
- Lower the bar slowly to chin-shoulder level.
- Repeat the movement smoothly and without jerking.
Coaching tip
Lower the bar to chin level and press it overhead without overarching your lower back.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder, neck. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Pike Push-Up, Handstand Push-Up
- Same muscle, different equipment: Overhead Barbell Press, Seated Dumbbell Shoulder Press, Arnold Press
More shoulders exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.