Standing Smith Machine Military Press
Differentiation: Mechanics
This variation of a Military Press is unique from other Military 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 shoulder press with a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction in your Front deltoids, | Middle deltoids | and Rear deltoids.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at belly-button height.
3) Position the Smith Bar and swivel hooks at the correct height.
4) Load plates onto the Smith Bar.
5) Stand behind the bar and position your body so you are centered in the machine.
6) Place your feet hip-width apart.
7) Place hands on the bar, shoulder-width apart, with your palms facing forward.
8) Grasp the bar with your hands shoulder-width apart.
9) Step under the bar and center the bar over the front of your neck, along the top of your collar bone.
10) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
11) ...use your hands to stabilize the balance of the bar.
12) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you flex your shoulders while pressing the bar upwards
3) ...until your arms are nearly fully extended.
4) Hold the contraction for a count of one second.
5) Then, inhale while returning the bar
6) ...to its starting position using a slow and controlled movement.
7) Repeat reps for a full set.
8) 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 back straight and your head forward.
Stand inside the Smith Machine so the bar is slightly in front of your body when your arms are fully extended.
The Smith Machine Bar should fall in line with the very top of your chest.
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.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.