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Shoulders · Smith machine · Intermediate

How to do Smith Standing Military Press

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 triceps 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.

Smith Standing Military Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Smith machine
Level
Intermediate
Category
Shoulders

How to do Smith Standing Military Press, step by step

  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

Smith Standing Military Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Smith Standing Military Press in SPLYT

Smith Standing Military Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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