Seated Smith Machine Wide-Grip Military Press

Differentiation: Mechanics

This variation of a Seated Shoulder Press is unique from other Shoulder Press exercises. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to maintain balance, (like you would need to do when performing a barbell shoulder press with a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction in your deltoids. You also hold the bar with a wide grip. This hand position engages and develops your middle deltoids.

Starting Position

To get into starting position, do this...

1) Locate a Smith Machine.

2) Center back support bench under the bar, so the bar is directly above the tip of your nose.

3) Position the Smith Bar and swivel hooks so its height is a little less than arms-length when sitting on the bench.

4) Set the safety stops at the lowest possible position for the movement.

5) Load plates onto the Smith Bar.

6) Sit on the smith machine bench.

7) Place your feet flat on the floor, hip-width apart.

8) Grasp the bar with your hands placed a few inches outside of shoulder-width apart - with your palms facing forward.

9) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.

Main Mechanics

Once in starting position, do this...

1) This is the starting position.

2) lower the bar down to the front of your neck,

3) ...until the bar reaches the top of your collar bone.

4) Keeping your core muscles tight, exhale as you flex your shoulders while pressing the bar upwards

5) ...until your arms are nearly extended.

6) Hold this position for a count of one second.

7) Then, inhale as you lower the bar to the front of your neck, using a slow and controlled movement.

8) Repeat reps for a full set.

9) After completing your set, swivel the bar and rehook it on the bench's pegs.

Proper Form

Pay special attention to following proper form by...

Keep your core very tight and structured, which will help prevent against injuries.

The Smith Machine Bar should fall in line with the very top of your chest.

Sit inside the Smith Machine - so the bar is slightly in front of your body when your arms are fully extended.

Gear Advice

For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.

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Tip

Do not lock out every single rep, otherwise you will become tired too easily.

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