Instructions

1

Stand upright in the center of the Smith machine rack with feet shoulder-width apart. Position the barbell at upper chest level, approximately at nipple height. Grip the bar with both hands slightly wider than shoulder-width apart using an overhand grip.

2

Establish a stable stance with core engaged and slight bend in knees. Pull the bar down to chest level, ensuring elbows are at approximately 45 degrees from the body. Maintain a neutral spine throughout the movement.

3

Slowly lower the barbell toward the upper chest by bending the elbows, controlling the descent with tension in the chest muscles. The bar should travel in a controlled arc, taking 2-3 seconds to reach the bottom position with the bar near the chest.

4

Explosively press the barbell upward and slightly forward, extending the arms to near-full extension at the top of the movement. Maintain control and avoid locking out the elbows completely. Return to the starting position and repeat for desired repetitions.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoid, Triceps, Clavicular Head

EQUIPMENTSmith machine

DIFFICULTYIntermediate

Overview

When programming for Pectoralis Major growth, the Smith Standing Military Press stands out as a highly efficient Strength choice. Performing this movement with Smith machine forces your stabilizer muscles to work in tandem with the primary movers, translating to functional strength and enhanced muscular endurance.

Benefits

Reduces the likelihood of Shoulders injuries by reinforcing connective tissue strength.
Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Allows for a natural movement path that closely mimics functional daily activities.

Pro Tips

Think about pulling from your elbows rather than your hands to better isolate the Pectoralis Major and minimize bicep/forearm takeover.

Muscle Anatomy

The primary driver is the Pectoralis Major. However, the movement also recruits Anterior Deltoid, Triceps, Clavicular Head to maintain control of the Smith machine.

Exercise Variations

Dumbbell Smith Standing Military Press
Cable Smith Standing Military Press
Banded Smith Standing Military Press

Smith Standing Military Press