Smith Standing Military Press

The Smith standing military press is a compound exercise targeting the deltoid muscles of the shoulders, performed using a Smith machine for added stability. It also engages the triceps and upper back as secondary muscles. The fixed bar path of the Smith machine can make the movement more accessible for those learning the overhead press, but it still requires good shoulder mobility and core stability.

Quick Facts

How to Do Smith Standing Military Press

Follow these step-by-step instructions to perform Smith Standing Military Press with proper form and technique.

1. Stand with your feet shoulder-width apart and your knees slightly bent.
2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
3. Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
4. Press the barbell upward until your arms are fully extended overhead.
5. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
6. Repeat for the desired number of repetitions.

Muscles Worked

Understanding which muscles Smith Standing Military Press targets helps you integrate it effectively into your training program.

Benefits of Smith Standing Military Press

Incorporating Smith Standing Military Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.

• Delts Development: Smith Standing Military Press directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
• Secondary Muscle Engagement: This exercise also works the Triceps and Upper Back, providing additional training stimulus without extra exercises.
• Functional Strength: Strength exercises like Smith Standing Military Press build real-world strength that transfers to daily activities and athletic performance.

Safety Tips and Precautions

Performing Smith Standing Military Press safely is essential for preventing injuries and ensuring long-term progress.

• Warm Up Properly: Before performing Smith Standing Military Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
• Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
• Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
• Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
• Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
• Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
• Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.

Tracking Your Progress

To make consistent gains with Smith Standing Military Press, track these metrics during your workouts: