If you’re someone who’s struggling to build massive shoulders, you’ve likely wondered about the best exercises that can give you that desirable v-shape. One of the most popular exercises for this purpose is the smith military press, a compound movement that targets the front and middle deltoids along with supporting muscles in your arms, chest, and back. However, despite its apparent simplicity, many people find it challenging to perform Smith military press correctly and safely to achieve significant gains. If you can relate to this, don’t worry, you’re not alone. In this post, we’ll offer useful insights into why you’re struggling with Smith military press, along with a step-by-step guide on how to perfect your form and maximize your results.
Smith Machine Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Pectoralis Major – Clavicular, Triceps Brachii, Deltoid – Lateral, Trapezius – Middle, Trapezius – Lower, Serratus Anterior – Inferior Digitations
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Smith Machine Military Press Instructions
- Place the barbell on the Smith Machine at shoulder height.
- Stand facing the machine with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, slightly wider than shoulder width apart.
- Take a deep breath, and press the barbell up towards the ceiling.
- Keep your elbows slightly bent throughout the exercise.
- At the top of the movement, press your head through the arms.
- Slowly return to the starting position.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Military Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Pectoralis Major – Clavicular
- Serratus Anterior – Inferior Digitations
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Biceps Brach
- Triceps – Long Head
Stabilizers
- Levator Scapulae
- Trapezius – Upper
Antagonist Stabilizers
- None
Benefits of Smith Machine Military Press
Performing the Smith Machine Military Press exercise in a strength training or fitness routine is an excellent way to target the anterior deltoid muscle. This exercise involves pressing a barbell overhead while seated on a Smith Machine. It helps to strengthen the muscles of the shoulder, chest, and arms, and is especially effective for building strength and size in the anterior deltoid. Additionally, the Smith Machine is beneficial for those with limited mobility, as it helps to stabilize the barbell and provides a more controlled movement. The Smith Machine Military Press is an effective exercise for building overall upper body strength, and specifically for targeting the anterior deltoid muscle.
Tips for Performing Smith Machine Military Press
If you are looking to add the Smith Machine Military Press to your routine, there are a few important tips to keep in mind. This exercise is a great way to target your shoulder muscles and can be a powerful addition to any workout. With proper form and technique, you can reap the benefits of increased strength and improved posture. Keep reading for some helpful tips on how to get the most out of this exercise.
- Ensure Proper Alignment: When performing Smith Machine Military Press, it is important to make sure your body is properly aligned and that your feet are shoulder-width apart. Your back should be straight, and your shoulders should be pulled back. This will help to ensure that you are using the correct muscles and that you are not putting too much strain on your lower back.
- Maintain Control: It is important to maintain control throughout the entire exercise. Do not let the weight swing or jerk you up and down. Move slowly and deliberately, maintaining control of the weight at all times.
- Keep a Neutral Spine: When performing Smith Machine Military Press, make sure to keep your spine in a neutral position throughout the entire exercise. If you allow your spine to round or arch, you may put yourself at risk for injury. Keep your core tight and your spine neutral throughout the exercise.
Benefits and Tips Video
Frequent Mistakes To Avoid
When performing the Smith Machine Military Press, it is important to take into account certain common mistakes to avoid. Taking the time to understand and learn from these mistakes can help you maximize your results and minimize any potential risks. In the next section, we will go into detail about some of the most common mistakes associated with this exercise, so that you can gain the best possible results from your workout.
- – Not using proper form: This can lead to an increased risk of injury, as the Smith Machine does not allow for natural movement, meaning that if the body is not in the correct posture and alignment, it can put unnecessary strain on the shoulders and other joints.
- – Not adjusting the bar height: Setting the bar too high or too low can cause the exercise to be ineffective and may even lead to injury. It is important to adjust the bar to a level where the elbows are in line with the shoulders.
- – Not engaging core muscles: The core muscles are essential in stabilizing the body during the Military Press exercise. Neglecting to engage the core can cause instability in the body, leading to decreased effectiveness and potential injury.
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Variations and Complementary Exercises
There are many different exercises that can be used as an alternative, variation, or complement to the Smith Machine Military Press. Many of these exercises work similar muscles as the Smith Machine Military Press and can help you to vary your workout routine. Below is a list of some of the exercises that you can use in place of the Smith Machine Military Press.
Smith Machine Shoulder Press
The Smith Machine Shoulder Press is an excellent alternative or complementary exercise to the Smith Machine Military Press. It allows for the same range of motion as the Military Press, but with a slightly different angle. This exercise is great for targeting the deltoids and can help to build strength in the shoulder muscles. It can be used to help improve stability and prevent injury, as well as helping to build muscle mass and increase strength. The Smith Machine Shoulder Press is also a great exercise for improving posture and developing shoulder stability.
Smith Machine Wide Shoulder Press
The Smith Machine Wide Shoulder Press is a great alternative or complementary exercise to the Smith Machine Military Press. This exercise works the shoulders and upper back muscles, while also engaging the core and hips. It focuses on the muscles used to stabilize the shoulder joint and allows for greater range of motion than the military press. Additionally, it helps to build stronger and more balanced shoulders, which can help to prevent injury. The Smith Machine Wide Shoulder Press can be done with either a barbell or a set of dumbbells and is a great option for those looking to increase their shoulder strength.
Lever Military Press (Machine)
The Lever Military Press (Machine) is an excellent alternative or complementary exercise for the Smith Machine Military Press. This exercise works the same muscles as the Smith Machine Military Press, but with an increased range of motion and greater intensity. The Lever Military Press (Machine) requires the user to stabilize their core while pushing the handles up and down in a controlled motion. This exercise also allows for the user to adjust the height of the handles, adding more range of motion and difficulty. The Lever Military Press (Machine) is a great way to add variation to your chest and shoulder workouts.
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Barbell Seated Behind Head Military Press
The barbell seated behind head military press is an excellent complementary or alternative exercise to the Smith Machine Military Press. The seated position forces you to isolate the shoulders more than the Smith Machine Military Press, and allows you to use heavier weights due to the stability of the seated position. In addition, the range of motion is greater, so you can work the muscles more thoroughly. This exercise is a great choice for those looking to increase their shoulder strength and build muscle.
Barbell Seated Bradford Rocky Press
The Barbell Seated Bradford Rocky Press is a great complementary or alternative exercise to the Smith Machine Military Press. This exercise targets the same muscles as the Smith Machine Military Press but with a different range of motion. The Barbell Seated Bradford Rocky Press begins with the barbell held at shoulder level, with the palms facing inwards, and the feet flat on the floor. The lifter then pushes up with the legs and arms simultaneously to lift the barbell above their head. This exercise allows for greater range of motion, activation of stabilizing muscles, and improved muscular coordination. Additionally, this exercise is an excellent way to increase overall strength and muscular endurance in the shoulder region.
One Arm Band Shoulder Press
The One Arm Band Shoulder Press is a great alternative or complementary exercise to the Smith Machine Military Press. It is a unilateral (single-arm) shoulder press that requires the lifter to use one arm to press the weight overhead while using the opposite arm to stabilize their body. This exercise can increase shoulder stability and strength, as well as challenge the muscles in a different way than the Smith Machine Military Press. It also allows for more freedom of movement than the Smith Machine Military Press, making it a great choice for those who are looking to mix up their routine.
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Opposing Complementary Exercises
To ensure a balanced workout, it is important to pair opposing muscle groups together. As such, it is recommended to complete exercises that work the opposing muscles of the Smith Machine Military Press. Doing so will help to increase strength, balance, and stability. The following exercises will help to complement the Smith Machine Military Press.
V Bar Lateral Pulldown
The V Bar Lateral Pulldown is a great complementary exercise to the Smith Machine Military Press. This exercise works the opposite muscle group of the Smith Machine Military Press, the back muscles. By doing the V Bar Lateral Pulldown, the lats, traps, and rhomboids are targeted, which helps to build an overall stronger upper body. The exercise also helps to increase balance and stability, which can help to prevent injury when performing the Smith Machine Military Press.
Weighted Pull Up
Weighted Pull Ups are a great complementary exercise to Smith Machine Military Presses as they focus on the opposing muscle group. Weighted Pull Ups involve the use of extra weight, usually a weight belt with extra plates, to help you pull your body up from a hanging position. This exercise works the back muscles, while the Smith Machine Military Press works the chest and shoulders. By incorporating both exercises into your workout routine, you can ensure that both muscle groups are worked properly and balanced.
Wide Grip Pull Up
Wide Grip Pull Ups are a great complementary exercise to the Smith Machine Military Press because they target opposing muscle groups. Wide Grip Pull Ups focus on strengthening the back, arms, and core muscles while the Smith Machine Military Press works the front of the shoulders, chest, and triceps. By performing both exercises together, you will create balance in your upper body and ensure all muscle groups are evenly worked.
Stronger Shoulders with Smith Military Press
When looking to build stronger shoulders, the Smith Military Press can be a powerful exercise to incorporate into your routine. By using a smith machine, you can isolate your shoulder muscles and lift heavier weights in a safe and controlled manner. This exercise targets the anterior and medial deltoids, which are important for overhead movements and overall shoulder stability. Remember to keep your core engaged and your feet planted firmly on the ground for optimal form and results. As with any exercise, it’s important to start with lighter weights and proper form before increasing weight or intensity.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Machine Exercises
