Exercise guide · intermediate
Military Press (Seated - Smith Machine)
The seated military press on the smith machine is a shoulder exercise targeting the deltoids. The guided bar path of the smith machine allows for strict pressing form and heavy loading, building shoulder strength with additional safety.
- Equipment
- machines
- Typical range
- 8–15 reps
- Also works
- triceps, back
01 · Set up
Bring the resistance to shoulder height with a stable grip for Military Press (Seated - Smith Machine).
Brace the torso with the ribs stacked over the pelvis before pressing.
02 · Perform
Press upward while keeping the forearms close to vertical.
Finish with the resistance balanced over the shoulders without leaning back.
Lower to shoulder height under control and reset the brace.
Coaching tips
- Keep ribs stacked.
- Press up, not forward.
- Finish over your base.
Common mistakes
- Leaning backward to move the load.
- Letting the wrists fold back.
- Lowering beyond a controllable range.
What it should feel like
Expect the shoulders to do most of the work, without sharp or joint-focused pain.
Stop or modify when
Stop or shorten the range for sharp, sudden, worsening, or joint-focused pain.
Reviewed alternatives