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All exercises

Smith standing military press

Intermediate

Smith standing military press is a compound smith machine exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Stand with your feet shoulder-width apart and your knees slightly bent.
  2. 2Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. 3Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
  4. 4Press the barbell upward until your arms are fully extended overhead.
  5. 5Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
  6. 6Repeat for the desired number of repetitions.

What to do instead

  • Barbell standing wide military pressBarbell
  • Barbell standing close grip military pressBarbell
  • Dumbbell standing overhead pressDumbbell
  • Kettlebell two arm military pressKettlebell
  • Kettlebell seated two arm military pressKettlebell
  • Smith standing behind head military pressSmith machine

Easier variations

  • Smith seated shoulder pressSmith machine
  • Smith shoulder pressSmith machine
  • Band shoulder pressResistance band
  • Lever one arm shoulder pressMachine

Harder variations

  • Barbell seated behind head military pressBarbell
  • Smith standing behind head military pressSmith machine
  • Dumbbell one arm shoulder pressDumbbell
Logged today · 3 min restSmith standing military press

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More Shoulders exercises

  • Band 90/90 external rotationResistance band
  • Band front lateral raiseResistance band
  • Band front raiseResistance band
  • Band one arm shoulder pressResistance band
  • Band pull-apartResistance band
  • Band reverse flyResistance band