How to do the Smith Standing Military Press
Smith Standing Military Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Smith Standing Military Press demonstration · © GymiaFit
Smith Standing Military Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Standing Military Press step by step
- 1Stand with your feet shoulder-width apart and your knees slightly bent.
- 2Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
- 3Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
- 4Press the barbell upward until your arms are fully extended overhead.
- 5Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
- 6Repeat for the desired number of repetitions.
Smith Standing Military Press — questions
What muscles does the Smith Standing Military Press work?
The Smith Standing Military Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Smith Standing Military Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Standing Military Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Standing Military Press?
Smith Behind Neck Press, Smith Seated Shoulder Press, Smith Shoulder Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Standing Military Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.