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Exercise 0774 · REF jjUPrze

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. 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

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

Band Front Lateral Raise Band Front Lateral Raise Band · Delts Band Front Raise Band Front Raise Band · Delts Band Reverse Fly Band Reverse Fly Band · Delts Band Shoulder Press Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band Y-Raise Band · Delts Barbell Front Raise Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell Seated Behind Head Military Press Barbell · Delts

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.