Seated Smith Machine Military Press

Performing a seated military press with a Smith machine is a variation of the traditional military press, utilizing the Smith machine for added stability. This exercise primarily targets the shoulders and triceps. Here's a step-by-step guide:

Muscles Targeted:

• Primary: Deltoids (shoulders)
• Secondary: Triceps

Equipment Needed:

• Smith machine
• Bench

Steps:

1. Setup:

• Adjust the height of the Smith machine bar to be around chest or shoulder level while seated on the bench.
• Sit on a bench placed directly under the Smith machine bar, ensuring your feet are flat on the floor for stability.

1. Positioning:

• Grab the bar with an overhand grip, slightly wider than shoulder-width apart. Your palms should be facing forward.
• Ensure that your back is straight, and your core is engaged.

1. Lift the Bar:

• Unrack the barbell by straightening your arms. The bar should be directly above your chest with your elbows slightly bent. This is your starting position.

1. Pressing Movement:

• Inhale and brace your core.
• Exhale as you push the barbell overhead until your arms are fully extended. Avoid locking out your elbows to keep tension on the muscles.

1. Top Position:

• At the top of the movement, the barbell should be directly above your head. Ensure your head is in a neutral position, and your shoulders are down, not hunched up towards your ears.

1. Lowering Phase:

• Inhale and slowly lower the barbell back to the starting position. Control the descent to engage the muscles effectively.
• Maintain the natural curve of your spine throughout the movement.

1. Repetition:

• Perform the desired number of repetitions. As with any exercise, beginners may start with lighter weights and higher reps, while more advanced individuals can increase the weight and perform lower reps.

1. Finishing:

• Once you've completed the set, rack the barbell back onto the Smith machine hooks.

Tips:

• Choose a weight that challenges you but allows you to maintain proper form.
• Keep your movements controlled and avoid using momentum to lift the barbell.
• If you experience discomfort or pain, particularly in the lower back or shoulders, reassess your form and consider adjusting the weight.

As always, consult with a fitness professional or healthcare provider before starting a new exercise routine, especially if you have any pre-existing conditions or concerns.