Smith Machine Military Press

The Smith machine military press is another version of the conventional military press performed by sitting on a flat bench placed underneath the machine. Unlike the free-weight military press, it allows you to perform the exercise through a greater range of motion and helps beginners learn the basic movement pattern. The Smith machine version keeps your shoulders under constant tension since it involves moving through a fixed plane.

How to do a Smith Machine Military Press

Place a bench under a Smith machine and position the barbell over your head so that your arms are almost entirely extended to reach it. Make sure to adjust the bar’s position so that it is in line with the tip of your nose. Holding the bar with a pronated grip, unlock the bar and lift it until your arms are completely extended. Slowly lower the weight until it is at your chin level. Raise the barbell back to the initial position with the help of your shoulder muscles.

Tips

• If you do not have a spotter and want to lift heavier weights, then use a Smith machine for performing the military press.
• When lowering the bar, bring it below your chin so that you can move the weight through a long range of motion.
• Do not lean your head back. Push it through your arms while lifting the bar.

Variations

1. Behind the Neck Military Press on a Smith Machine: Is similar to the basic Smith machine military press except that you lower the bar as far as you can behind your neck.
2. Standing Military Press on a Smith Machine: Performed by standing under the bar and pressing it over your head by fully extending your arms and then lowering it to your chin level.

Alternative Exercises

• Dumbbell Shoulder Press
• Barbell Shoulder Press
• Machine Shoulder Press