Description

The smith standing military press is a compound exercise that targets the shoulders and triceps.

Starting Position

Stand upright with your feet shoulder-width apart, knees slightly bent, and core engaged. Grip the barbell with hands slightly wider than shoulder-width apart and rest it at shoulder level in front of your body.

Technical Execution

Press the barbell overhead by extending your arms and lifting the weight directly above your head. Lower the barbell back down to the starting position with control.

Range of Motion

Ensure full range of motion by lowering the barbell until it lightly touches your upper chest and pressing it all the way up until your arms are fully extended overhead.

Variations

Variations include seated military press, dumbbell military press, and behind-the-neck military press.

Common Mistakes

Avoid arching the back, using momentum to lift the weight, or locking out the elbows at the top of the movement.

Practical Advice

Focus on keeping a tight core, maintaining proper form, and controlling the weight throughout the exercise.

Additional Notes

This exercise can help develop upper body strength and shoulder stability.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

shoulders

Secondary Muscles