Seated Smith Machine Medium-Grip Military Press
Differentiation: Mechanics
This variation of a Seated Shoulder Press is unique. Here is how: you use a Smith Machine. The Smith Machine eliminates the need to balance any weight, (like you would need to do when performing a barbell shoulder press using a loose Olympic bar). Not focussing on balancing allows you to intently focus on each contraction. Maximizing each contraction increases the overall strength of your shoulders.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Position the Smith Bar and swivel hooks so their height is a little less than arms-length when sitting on the bench.
3) Set the safety stops at the lowest possible position for the movement.
4) Load plates onto the Smith Bar.
5) Center the incline bench so your neck is directly under the Smith machine bar.
6) Set the incline bench to a 90-degree angle or use a back support bench.
7) Sit on the bench.
8) Place your feet flat on the floor.
9) Grasp the bar with your hands placed a few inches outside of shoulder-width apart - with your palms facing forward.
10) 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) Exhale as you raise the bar
3) ...until your arms are fully extended.
4) Hold this position for a count of one second.
5) Inhale as you lower the bar, using a controlled movement
6) ...until the bar reaches chin height
7) ...or slightly lower.
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...
The Smith Machine Bar should fall in line with the very top of your chest.
The bar should be slightly in front of your body when fully extended.
Keep your core very tight and structured, which will help prevent against injuries.
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. The placement of the bench is important. When lifting the bar, focus the effort in your shoulders.