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Shoulders Exercise · Smith Machine

Smith Standing Military Press exercise animation

Smith Standing Military Press

Category
Shoulders
Equipment
Smith Machine
Target
Delts

The standing military press in a Smith machine keeps the pressing pattern strict and vertical, useful for isolating shoulder pressing strength without the core and leg stabilization a free-standing press demands. It's a common choice for building shoulder press numbers in a controlled, repeatable way. Keep the core braced anyway — a fixed bar path doesn't excuse loose form everywhere else.

How to Do the Smith Standing Military Press

  1. Take a shoulder-width stance with your knees slightly bent.
  2. Take an overhand grip on the barbell, hands set a bit wider than shoulder width.
  3. Lift the bar off the rack and bring it down to shoulder level with your palms facing forward.
  4. Drive the bar upward until your arms lock out overhead.
  5. Hold briefly at the top, then lower the bar back down slowly to shoulder level.
  6. Repeat for your planned rep target, maintaining clean technique and steady breathing on every repetition.

Calorie Burn & Set Tracker

Sets
3
Reps / Set
10
Active Timer
00:00
Estimated Burn
0 kcal

Muscles Worked

The Smith Standing Military Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

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Equipment Alternatives

Don't have smith machine? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Battling Ropes Battling Ropes Rope · Delts

FAQ

What muscles does the Smith Standing Military Press work?
The Smith Standing Military Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Smith Standing Military Press?
The Smith Standing Military Press is done with a smith machine.
What's a good alternative to the Smith Standing Military Press?
If you don't have access to a smith machine, the Left Hook. Boxing targets the same delts using body weight instead.