Military Press - Standing (Smith)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. 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.
2. 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.
3. 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.
4. 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.
5. 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.
6. Step 6Repeat
   • Perform the lift and lower for the desired number of repetitions.
   • Focus on maintaining proper form throughout each rep.
7. 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.