The Smith machine military press is a strength training exercise that targets the shoulders, triceps, and upper back muscles. This exercise is performed using a Smith machine, which provides a guided range of motion and increased stability compared to free weights. To perform the Smith machine military press, load the Smith machine with the prescribed weight at shoulder height. By following the proper technique, you can maximize the benefits of this exercise while minimizing the risk of injury. However, it is important to note that this exercise may not be suitable for everyone, especially those with shoulder mobility limitations or pre-existing shoulder injuries.
How to perform Smith Machine Seated Shoulder Press
- Load up the Smith machine with the prescribed amount of weight and set it at shoulder height.
- Grab the bar with a wider-than-shoulder-width overhand grip.
- Take a seat on an incline bench (just off vertical) so that the bar can pass just in front of your face when it descends.
- Set the safety hooks in the correct position and lift the bar off the rack so that your arms (which are fully extended towards the ceiling) are weight-bearing. This is your starting position.
- To initiate the movement, inhale and slowly lower the bar down towards your shoulders (in front of your head).
- Pause for a brief moment when the bar gently touches your shoulders.
- Exhale and press the bar back along the same path into the starting position.
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