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.
How to do it
- Set a bench inside a smith machine and adjust the bar to shoulder height.
- Sit on the bench and grip the bar with an overhand grip slightly wider than shoulder-width.
- Unrack the bar and hold it at the front of your shoulders.
- Press the bar upward until your arms are fully extended overhead.
- Slowly lower the bar back to the starting position and repeat for the desired number of repetitions.
Form cues
- Keep your feet flat on the floor.
- Grip the bar slightly wider than shoulder-width.
- Press straight up without locking your elbows completely.
- Lower the bar smoothly to chin or upper chest level.
Breathing: Exhale as you press the bar upward, and inhale as you control the descent back to your shoulders.
Common mistakes
- Arching the lower back excessively to push the weight up, which places unnecessary stress on the spine.
- Lowering the bar too far down, which can strain the shoulder joints and rotator cuffs.
- Using momentum or leg drive, which takes the workload off the target shoulder muscles.
Muscles worked
Primary: delts. Secondary: triceps, traps.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 s
Lose weight
3 sets x 10-15 reps, rest 60 s
Build muscle
3-4 sets x 8-12 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Alternatives
Take care if…
- If you feel sharp shoulder pain, ease off and choose a gentler pressing option.
- If you have wrist discomfort, check your grip angle or reduce the load.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Why use the smith machine instead of free weights?
The fixed vertical path provides stability, making it easier for beginners to practice pressing mechanics safely.
Where should I feel this exercise?
You should feel your shoulders working, with some mild engagement in your triceps and upper chest.
How often can I do this movement?
1 to 2 times per week is plenty for most beginners, allowing at least 48 hours of recovery between sessions.