Single Arm Smith Machine Seated Military Press

Performing a single-arm Smith machine seated military press is a variation of the traditional military press that focuses on one arm at a time. This exercise targets the deltoids (shoulders) and triceps. Here's a step-by-step guide:

Muscles Targeted:

• Primary: Deltoids (shoulders)
• Secondary: Triceps

Equipment Needed:

• Smith machine
• Bench

Steps:

1. Set Up:

• Adjust the height of the Smith machine bar to be around chest or shoulder level while seated on the bench.
• Place a bench in the middle of the Smith machine, perpendicular to the bar.

1. Seating Position:

• Sit on the bench with your feet flat on the floor for stability.

1. Grab the Bar:

• Reach up and grab the Smith machine bar with one hand. Use an overhand grip with your palm facing forward.

1. Body Position:

• Keep your back straight, chest up, and core engaged.
• Ensure that your head is in a neutral position, and your shoulders are relaxed.

1. Lift the Bar:

• Unrack the barbell by straightening your arm. The bar should be directly above your shoulder with a slight bend in your elbow. This is your starting position.

1. Pressing Movement:

• Inhale and brace your core.
• Exhale as you press the barbell overhead until your arm is fully extended. Avoid locking out your elbow to maintain tension on the muscles.

1. Top Position:

• At the top of the movement, the barbell should be directly above your shoulder. 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 on one arm before switching to the other.

1. Switch Sides:

• After completing the set on one side, switch to the other side and repeat the exercise.

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.
• Focus on maintaining stability through your core and avoid leaning to one side.
• If you experience discomfort or pain, reassess your form and consider adjusting the weight.

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.