Smith Standing Military Press

Muscles worked

Setup

1. Set the Smith machine bar to a height just below your collarbone.
2. Stand with your feet shoulder-width apart, positioned so the bar is directly over your mid-foot.
3. Grip the bar with an overhand grip slightly wider than shoulder-width.
4. Unrack the bar by rotating the hooks and hold it at upper-chest level with your elbows tucked slightly forward.

How to do it

1. Exhale and press the bar vertically in a smooth motion until your arms are fully extended overhead.
2. Inhale as you lower the bar under control back to the starting position at your upper chest.
3. Maintain a 2-1-1-0 tempo: 2 seconds down, 1 second pause at the bottom, and 1 second explosive press.
4. Keep your head neutral, slightly tilting it back only as the bar passes your face to maintain a vertical path.

Form checklist

• Keep your core braced and glutes squeezed to prevent excessive arching of the lower back.
• Ensure your elbows stay directly under your wrists throughout the press.
• Avoid locking your elbows out aggressively at the top to maintain tension on the deltoids.
• Keep your ribcage tucked down rather than flared upward.

Pro tips

• Think about driving your biceps toward your ears at the top of the movement for full shoulder recruitment.
• Use the fixed path of the Smith machine to lean slightly forward into the bar at the very top of the rep to maximize trap engagement.
• Focus on a slow eccentric (lowering) phase to increase time under tension for the anterior deltoids.

Make it harder

• Add a 2-second isometric pause at the chin level during the eccentric phase to eliminate momentum.
• Perform the exercise using a 'staggered stance' (one foot forward) to further challenge your core's ability to resist spinal extension.

Frequently asked

What muscles does the smith standing military press work?

The smith standing military press primarily targets the deltoids and triceps, and also works the abs, serratus anterior, and trapezius as secondary muscles.

What equipment do you need for the smith standing military press?

The smith standing military press uses smith machine.

Is the smith standing military press good for beginners?

The smith standing military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Standing Military PressIntermediate · deltoids and triceps