Smith Standing Military Press

Smith Standing Military Press

The Smith Standing Military Press is a fantastic exercise for targeting and toning your shoulder muscles. It is performed using a Smith machine, which provides stability and support throughout the movement. This exercise primarily targets the deltoids (shoulder muscles) but also engages the triceps and upper back muscles for added strength and stability. The Smith Standing Military Press is a compound movement, meaning it involves multiple joints and muscle groups. This makes it an efficient exercise for overall upper body strength development. By including this exercise in your workout routine, you can expect your shoulders to become stronger, more defined, and better proportioned. One of the great benefits of the Smith Standing Military Press is that it can be easily modified to suit different fitness levels. Beginners can start with using lighter weights or even just the barbell, gradually increasing the resistance as their strength improves. Advanced lifters can challenge themselves with heavier weights or perform the exercise using a single arm to target each shoulder individually. To ensure proper form and technique, it's important to keep your core engaged and maintain a tall posture throughout the exercise. Remember to exhale as you press the weight overhead and inhale as you lower it back down. Focus on a controlled and smooth motion, avoiding any jerking or swinging of the weight. By performing the Smith Standing Military Press correctly, you can maximize its effectiveness and minimize the risk of injury. Incorporating the Smith Standing Military Press into your workout routine, along with a variety of exercises for other muscle groups, is key to achieving a balanced and sculpted physique. As always, proper nutrition, rest, and recovery are essential components to support your fitness goals. So, get ready to give your shoulders a great workout and watch them grow stronger with this challenging and effective exercise!


  • Start by setting up the Smith machine with the desired weight.
  • Stand with your feet shoulder-width apart, and make sure your back is straight.
  • Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  • Position the bar in front of your shoulders with your elbows pointing forward.
  • Take a deep breath and brace your core.
  • Press the bar upward, extending your arms fully without locking your elbows.
  • Pause for a moment at the top of the movement.
  • Lower the bar back down to the starting position with control.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • The Smith Standing Military Press is a compound exercise that primarily targets the deltoids, triceps, and upper chest.
  • Ensure that you have proper form throughout the exercise by keeping your back straight and core engaged.
  • Start with a comfortable weight and gradually increase as you get stronger and more comfortable with the movement.
  • Warm up your shoulders and upper body before performing this exercise to prevent injury.
  • Control the movement and avoid using momentum or excessive swinging.
  • Exhale as you press the barbell up and inhale as you lower it back down to your shoulders.
  • Consider using a shoulder-width grip or adjust the grip width to target different parts of the shoulder muscles.
  • Pay attention to your elbow and wrist alignment to avoid strain or discomfort.
  • Listen to your body and stop immediately if you experience any sharp pain or discomfort.
  • Incorporate this exercise into a well-rounded shoulder and upper body workout routine for overall muscle development.


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