For front-delt growth

Seated Dumbbell Press vs Smith Machine Shoulder Press

For front-delt growth, Smith machine shoulder press rates well ahead on our research criteria: easier to progress, easier on the joints.

Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

#12

of 27

Seated Dumbbell Press

Dumbbell

of 27

Smith Machine Shoulder Press

Machine

Research score

Target tension

Strong

Loaded stretch

Good

Progression

Strong

Excellent

Low cost

Strong

Excellent

See the full shoulders ranking

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose seated dumbbell press

You train at home

Good reasons to choose Smith machine shoulder press

You want to keep adding weight in small steps
You want something easier on your joints

Seated Dumbbell Press

Smith Machine Shoulder Press

You need

Dumbbells, bench

Smith machine, bench

Skill

Easy to learn

Type

Compound

Why they rank where they do

Smith Machine Shoulder Press. The overhead press on a fixed path, so balance never limits the set.

Questions

Which is better for front-delt growth, seated dumbbell press or Smith machine shoulder press?

For front-delt growth, Smith machine shoulder press rates well ahead on our research criteria: easier to progress, easier on the joints. Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

Is seated dumbbell press or Smith machine shoulder press easier to learn?

About the same: both are easy to learn.

Can you do seated dumbbell press or Smith machine shoulder press at home?

Seated dumbbell press needs dumbbells and a bench, so a home gym covers it. Smith machine shoulder press needs a Smith machine and a bench, so for most people it’s a gym exercise.

Which is easier on the joints, seated dumbbell press or Smith machine shoulder press?

Smith machine shoulder press: it rates Excellent for joint and recovery cost in our research rubric, against Strong for seated dumbbell press.

More comparisons

Seated Dumbbell Press Smith Machine Shoulder Press All shoulders exercises

Seated Dumbbell Press vs Smith Machine Shoulder Press

For front-delt growth, Smith machine shoulder press rates well ahead on our research criteria: easier to progress, easier on the joints.

Both are good choices that train the front delts the same way, so they swap freely. Rotating between them every few weeks is an easy way to vary your training.

What these mean

Target tension.: Whether the muscle you’re training is what gives out first, not your grip, balance or other muscles.
Loaded stretch.: How hard the muscle works while stretched. Training it there is linked to more growth.
Progression.: How easily you can keep adding weight in small steps over months and years.
Low cost.: How easy it is on your joints and recovery, and how quickly you can learn it.

The research score comes from these, scored by hand from the studies. Lifter scores appear once an exercise has 10 ratings. How scores work

When each one fits

Good reasons to choose seated dumbbell press

You train at home

Good reasons to choose Smith machine shoulder press

You want to keep adding weight in small steps
You want something easier on your joints

Seated Dumbbell Press

Smith Machine Shoulder Press

You need

Dumbbells, bench

Smith machine, bench

Skill

Easy to learn

Type

Compound

Why they rank where they do

Smith Machine Shoulder Press. The overhead press on a fixed path, so balance never limits the set.

Questions

Which is better for front-delt growth, seated dumbbell press or Smith machine shoulder press?

Is seated dumbbell press or Smith machine shoulder press easier to learn?

About the same: both are easy to learn.

Can you do seated dumbbell press or Smith machine shoulder press at home?

Seated dumbbell press needs dumbbells and a bench, so a home gym covers it. Smith machine shoulder press needs a Smith machine and a bench, so for most people it’s a gym exercise.

Which is easier on the joints, seated dumbbell press or Smith machine shoulder press?

Smith machine shoulder press: it rates Excellent for joint and recovery cost in our research rubric, against Strong for seated dumbbell press.