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Last updated February 2, 2026
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shoulders
Military Press - Standing (Smith)
Unrack the bar at shoulder height. Press straight up along the guide rails. The machine adds stability, allowing you to focus on pushing heavy.
Quick facts
- Difficulty
- Easy
- Mechanic
- Compound
- Force
- Push
- Type
- Strength
- Injury Risk
- Low
- Hypertrophy
- Very High
- Calorie Burn
- Medium-High
Muscle focus
Primary and secondary muscle groups targeted by this movement.
Primary
front shoulders
Secondary
triceps
Equipment & setup
What you need and how to position yourself before starting.
Equipment
smith machine
Movement pattern
Bilateral
Posture
Standing
Tracking parameters
repsweight
Step-by-step instructions
Follow these cues to master proper technique and stay safe through every rep.
- Step 1Setup
- Stand upright in front of the Smith machine with your feet shoulder-width apart.
- Adjust the bar to your shoulder height and ensure it is securely racked.
- Step 2Grab the Bar
- Position yourself under the bar, resting it on your upper chest and shoulders.
- Use a grip that is slightly wider than shoulder-width, with your palms facing forward.
- Step 3Position Your Body
- Engage your core and keep your feet flat on the ground.
- Stand tall with your chest up and shoulders back, ensuring proper posture.
- Step 4Lift the Bar
- Unrack the bar by pushing it upward until your arms are fully extended.
- Keep your elbows slightly in front of the bar as you press it overhead.
- Step 5Lower the Bar
- Slowly lower the bar back to your upper chest by bending your elbows.
- Maintain control of the bar and avoid letting it drop too quickly.
- Step 6Repeat
- Perform the lift and lower for the desired number of repetitions.
- Focus on maintaining proper form throughout each rep.
- Step 7Finish the Exercise
- After completing your reps, carefully rack the bar back onto the Smith machine.
- Ensure it is securely in place before stepping away.