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 tricep 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.
Also Works
TricepsUpper Back
How to Perform
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.
Pro Tips
•Start with the bar at shoulder height and press straight up, finishing with the bar directly over the crown of your head.
•Squeeze your glutes and brace your core to prevent the lower back from arching during the press.
•Use a staggered stance (one foot slightly forward) for better balance during the standing press.
Common Mistakes
•Leaning back excessively, which turns the overhead press into a standing incline press and compresses the lumbar spine.
•Pressing the bar too far forward or behind the head instead of directly overhead.
•Using leg drive (push pressing) when the goal is a strict Military Press.