The Smith Standing Military Press is a strength training exercise that targets the shoulder muscles, particularly the deltoids. This exercise is commonly performed using a Smith machine, which provides stability and control during the movement.
How to perform
To perform the Smith Standing Military Press, follow these step-by-step instructions:1. Position yourself in front of the Smith machine with the barbell at shoulder level. Your feet should be hip-width apart and your knees slightly bent.
2. Grip the barbell slightly wider than shoulder-width apart with an overhand grip.
3. Engage your core and keep your chest up as you press the barbell overhead.
4. Extend your arms fully overhead, making sure to keep your elbows pointed forward and not flared out to the sides.
5. Slowly lower the barbell back down to shoulder level, keeping the movement controlled and avoiding any jerking motions.
6. Repeat for the desired number of repetitions.
It is important to maintain proper form throughout the exercise to avoid injury. Keep your back straight, core engaged, and focus on controlled movements. Start with a lighter weight to ensure proper technique before gradually increasing the resistance.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.