Smith Standing Military Press
Build strong shoulders and triceps with the Smith Standing Military Press. This controlled exercise targets your deltoids for powerful upper body strength.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Standing Military Press
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Behind Head Military Press
Shoulders · Deltoid Anterior · Barbell
Smith Standing Behind Head Military Press
Shoulders · Deltoid Anterior · Smith machine
Smith Standing Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Description
A strength exercise that targets the shoulders and triceps, performed using a smith machine.
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How to do Smith Standing Military Press
- 01Setup
Set the Smith machine bar to shoulder height, just below your chin, and load with appropriate weight.
- 02Setup
Stand with your feet shoulder-width apart, directly under the bar, and grip the bar with an overhand pronated grip slightly wider than shoulder-width.
- 03Setup
Unlock the bar from the safety catches by rotating it, ensuring your core is braced and back is straight with a neutral spine.
- 04
Exhale as you press the bar straight overhead until your arms are fully extended, stopping just short of locking your elbows.
- 05
Inhale as you slowly lower the bar back down to the starting position, maintaining control throughout the entire eccentric phase.
Tips
- Maintain a tight core throughout the movement to protect your lower back and maximize stability, preventing excessive lumbar arching.
- Keep your elbows slightly forward, not flared out to the sides, to better engage the anterior deltoids and reduce potential shoulder strain.
- Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to return the bar to the starting position for increased muscle time under tension.
- Focus on driving the bar straight up, imagining pushing your head through the opening created by your arms at the top of the movement.
Common mistakes
- Arching the lower back excessively during the press can lead to injury; fix this by bracing your core tightly and tucking your pelvis slightly to maintain a neutral spine.
- Flaring elbows out too wide shifts tension away from the anterior deltoids and can strain the shoulders; keep elbows slightly forward and under the bar path to optimize muscle activation.
- Using momentum to press the weight reduces muscle activation and can lead to less effective training; focus on a slow, controlled press using only shoulder and triceps strength.
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Get Ellim — FreeQuestions
What muscles does Smith Standing Military Press work?
Smith Standing Military Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Smith Standing Military Press good for beginners?
Smith Standing Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Standing Military Press?
You need Smith machine to perform Smith Standing Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Standing Military Press?
Maintain a tight core throughout the movement to protect your lower back and maximize stability, preventing excessive lumbar arching. Keep your elbows slightly forward, not flared out to the sides, to better engage the anterior deltoids and reduce potential shoulder strain. Control the eccentric (lowering) phase of the movement, taking 2-3 seconds to return the bar to the starting position for increased muscle time under tension. Focus on driving the bar straight up, imagining pushing your head through the opening created by your arms at the top of the movement.
What are common mistakes when doing Smith Standing Military Press?
Arching the lower back excessively during the press can lead to injury; fix this by bracing your core tightly and tucking your pelvis slightly to maintain a neutral spine. Flaring elbows out too wide shifts tension away from the anterior deltoids and can strain the shoulders; keep elbows slightly forward and under the bar path to optimize muscle activation. Using momentum to press the weight reduces muscle activation and can lead to less effective training; focus on a slow, controlled press using only shoulder and triceps strength.
Related exercises
Smith Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Smith Upright Row
Shoulders · Deltoid Lateral · Smith machine
Smith Seated Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Smith Behind Neck Press
Shoulders · Deltoid Anterior · Smith machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store