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Instructions
- Adjust the bench to an upright position and position it under the Smith machine bar.
- Sit on the bench with your back straight and feet flat on the floor.
- Grip the bar slightly wider than shoulder-width with palms facing forward.
- Unrack the bar and slowly lower it to just below chin level.
- Press the bar upward until your arms are fully extended.
- Lower the bar in a controlled motion back to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Keep your back flat against the bench throughout the movement.
- Avoid locking out your elbows at the top to reduce joint strain.
- Maintain a neutral wrist position for better stability.
- Do not arch your lower back excessively during pressing.
Breathing Tips
- Inhale as you lower the bar toward your shoulders.
- Exhale as you press the bar upward to the starting position.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Cervical spine disorders
- Severe elbow tendinitis
The Smith Machine Military Press is a powerful compound exercise designed to build shoulder strength and size, particularly targeting the deltoids. Utilizing the guided motion of the Smith machine, this press variation provides added stability and control, making it ideal for isolating the shoulder muscles while reducing the need for core stabilization compared to a free-weight alternative. It is especially effective for those aiming to overload the shoulders safely without compromising form, as the fixed path minimizes balance-related errors. Commonly performed in a seated position, it helps limit the involvement of the lower body and lower back, allowing for greater focus on the shoulders and upper arms. The Smith Machine Military Press is widely used in bodybuilding and general fitness routines to improve overhead pressing power, enhance shoulder aesthetics, and support upper body functional strength. This exercise is well-suited for intermediate lifters looking to progress their shoulder training with a machine-based option.
Is the Smith machine military press good for building shoulder size?
Yes, the Smith machine military press is highly effective for building shoulder size, especially the deltoid muscles, thanks to its guided motion that allows focused muscle activation and controlled overload.
Can beginners do the Smith machine military press?
While not ideal for absolute beginners, the Smith machine military press can be suitable for novice lifters with some experience, as it offers stability and safety compared to free-weight versions.
What muscles does the Smith machine military press target?
The Smith machine military press primarily targets the shoulders, specifically the anterior and lateral deltoids, while also engaging the triceps, upper chest, and traps.
Should I do the Smith machine military press seated or standing?
Seated Smith machine military presses are generally preferred to isolate the shoulders and minimize lower back strain, making them a safer option for most lifters.
Is the Smith machine military press safer than the barbell version?
Yes, the Smith machine version offers more control and stability, reducing the risk of injury and allowing safer performance with heavier loads or when training alone.