Library / Shoulders
Smith Seated Shoulder Press
Smith Machine · Vertical Push · Compound
Shoulders TricepsUpper Chest Joint friendly
Default prescription & biomechanics
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps, Upper Chest
- Equipment
- Smith Machine
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Sit upright on a 90-degree or high-incline bench with your back firmly supported.
- Hold the dumbbells at shoulder height with palms facing forward or semi-neutral.
- Press the weights vertically overhead until your arms are fully extended, meeting directly above your head.
- Lower the dumbbells slowly over 3 seconds back to ear level before initiating the next repetition.
Joint & safety considerations
No specific joint contraindications are flagged for Smith Seated Shoulder Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Clean and Press | Barbell swap | Barbell |
| Cable Shoulder Press | Cable swap | Cable |
| Dumbbell Seated Shoulder Press Parallel Grip | Dumbbell swap | Dumbbell |
| Dumbbell Standing Overhead Press | Dumbbell swap | Dumbbell |
| Kettlebell Arnold Press | Kettlebell swap | Kettlebell |
| Kettlebell Double Push Press | Kettlebell swap | Kettlebell |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.