Smith Standing Military Press
Expert Advice
Brace your core and glutes for stability, and avoid using your legs to 'push' the weight up.
How-to-do Steps
- Set the Smith machine bar to a height that's just above your shoulders.
- Stand with your feet shoulder-width apart under the bar.
- Grip the bar with a slightly wider than shoulder-width grip.
- Unrack the bar and start with it resting on your upper chest.
- Press the bar straight up until your arms are fully extended.
- Lower the bar slowly back to the starting position, just above your chest.
- Repeat for the desired number of repetitions.
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Muscles Worked
Smith Standing Military Press primarily targets the Shoulders, with Strength mechanics using Smith Machine. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Shoulders50%
Secondary
Abs25%
Triceps25%
Equipment
Smith Machine
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Smith Standing Military Press work?
Smith Standing Military Press primarily targets the Shoulders. Secondary muscles involved include Abs, Triceps. It is classified as a Strength exercise performed with Smith Machine.
How many sets and reps should I do for Smith Standing Military Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Smith Standing Military Press suitable for beginners?
Smith Standing Military Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
