deltssmith machine
smith seated shoulder press
smith seated shoulder press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height so that the handles are at shoulder level.
Step 2. Sit on the machine with your back against the pad and your feet flat on the floor.
Step 3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
Step 4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
Step 5. Press the handles up overhead until your arms are fully extended.
Step 6. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepsupper back
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
Log workouts & get AI plans in the app
Record sets, weight, and reps precisely; get AI-generated weekly or single-session plans for muscle, fat loss, or strength. Quick templates or custom. Download Delibra to get started.