Smith Standing Military Press
How to do it
Starting position
- Set the Smith bar to collarbone height and grip the bar slightly wider than shoulder-width.
- Set your feet hip-width apart and stand in a stable stance under the bar.
- Brace your core and push your chest slightly forward and up.
Movement
- Lift the bar and press it upward, grazing past your chin.
- Press the bar up until just before your elbows fully extend.
- Slowly lower the bar back down to collarbone level.
Breathing
Inhale as you lower the bar and exhale as you press it up.
Cautions
- If you arch your lower back with heavy weight, you can injure your lower back joints, so brace your abs.
- If the bar drifts forward, it strains your wrists, so move it vertically.
Exercise info
| Primary muscles |  Front delts Side delts |
|---|---|
| Secondary muscles | Triceps · Upper back · Abs |
| Equipment |  Smith machine |
| Movement pattern | Vertical push |
| Rep range | 8–12 reps |
14 similar exercises
Representative exercise: Smith Standing Military Press
- Smith Seated Shoulder Press
- Bodyweight Standing Arnold Press
- Dumbbell Arnold Press
- Kettlebell Arnold Press
- Dumbbell Standing Arnold Press
- Smith Shoulder Press
- Smith Behind Neck Press
- Smith Standing Shoulder Press
- Dumbbell Kneeling Arnold Press
- Dumbbell Seated Alternating Arnold Press
- Dumbbell Standing Alternating Arnold Press
- Kettlebell Standing Alternating Arnold Press
- Smith Standing Behind Head Military Press
- Smith Seated Single Arm Neutral Grip Shoulders Press
How GYMKC sets the weight for this exercise
For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.
With the Smith machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.
These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works
Related exercises
Smith Seated Shoulder PressEasierMachine Military Press (Plate Loaded)EasierSmith Standing Behind Head Military PressHarderSmith Seated Single Arm Neutral Grip Shoulders PressHarderBarbell Overhead PressSimilar exerciseStanding Dumbbell Shoulder PressSimilar exerciseParallette Pike Push-UpSimilar exerciseDumbbell One Arm Shoulder PressSame muscle · different equipmentLandmine Single Arm PressSame muscle · different equipmentBand Shoulder PressSame muscle · different equipment
This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice.
Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.