Smith Standing Military Press
Step by step
How to perform
- Grasp the bar using an overhand grip (palms facing forward) and lift it off the rack, bringing it to shoulder level. This is your starting position.
- Begin the exercise by pushing the bar upwards until your arms are fully extended, ensuring that you keep your back straight and your core engaged throughout the movement.
- Pause for a moment at the top of the movement, then slowly lower the bar back down to the starting position.
- Repeat this movement for the desired number of repetitions, ensuring that your form remains consistent throughout the exercise.
Overview
About this exercise
The Smith Standing Military Press is a strength-training exercise that primarily targets the shoulders, triceps, and upper back, helping to build muscle mass and improve upper body strength. It's suitable for anyone from beginners to advanced fitness enthusiasts due to the adjustable weight and controlled movement of the Smith machine. This exercise is desirable because it promotes better posture, improves functional strength for daily activities, and can enhance performance in other athletic pursuits.
Coaching cues
Form tips
Your hands should be slightly wider than shoulder-width apart. Make sure your palms are facing forward and your elbows are directly under your wrists. This will give you the most power and control over the bar. Common mistake to avoid is gripping the bar too wide or too narrow, which can lead to wrist or shoulder injury.
Keep your back straight and your core engaged throughout the exercise. Avoid arching your back or leaning backward as you press the bar upward, as this can cause lower back strain. Your feet should be shoulder-width apart and firmly planted on the ground to give you stability.
Lift the bar in a slow, controlled motion.
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