How to Do Smith Machine Military Presses

Nothing hits your shoulder muscles better than doing traditional military presses. However, for many this exercise can be very difficult to do. There are many shoulder press machines, but they don’t seem to be able to take the place of using a dumbbell or barbell. Enter the Smith machine. Thanks to its unique design it will allow the user to perform a variety of exercises such as the military press--an exercise you can use to add strength and size to your shoulders. Read on to learn how to do Smith machine military presses.

Instructions

Difficulty: Moderately Challenging

Things You’ll Need:

• Seat
• Smith machine
• Weight plates

1. Find the Smith machine rack in your gym. The Smith machine looks like a squat rack, except it is connected to two vertical poles that it slides up and down on. These poles act as a guide to keep the barbell moving in the correct range of motion. There are also hooks on the barbell and pins next to the poles at equal intervals to hold the bar in place. This also acts as a makeshift spotter. The barbell rotates forward and back in order to place the hooks on the pins.
2. Place a seat under the barbell. You will want to use a seat that allows you to sit straight up. You will also want to be facing forward so that when you grasp the barbell you can roll it forward to place the hooks on the pins and backwards to release from the pins when you begin the movement.
3. Adjust the seat forward and backwards to get it in the right position. Place the seat and unhook the barbell and slide it down to see where it rests on your body. It should slide and be able to rest on your upper chest. You will either have to tilt your head back or turn your head to the side to be able to get the bar low enough. During the duration of the exercise you will have to move your head out of the way to get the barbell low enough. The actual area you want it to be is when your hands are about ear level, but adjusting the bar to your chest will get you seated in the correct position.
4. Place a low weight on the bar or start off with just the bar to begin with. Sit in the chair, grasp the bar with an overhand grip meaning palms facing forward away from your body. Grasp the bar with a shoulder width grip or a little wider. You can now unhook the bar from the pins. Lower it until you reach about ear level. Once you get the bar to this level you can start the exercise. This position will be your starting position.
5. Push up until you reach full extension or close to it. You will start to feel a contraction or tension on your shoulder muscles, when you get to this point hold it for a split second. Slowly lower the weight to your starting position and repeat for at least eight repetitions.

Tips & Warnings

• You may need to try it without the weight to get used to the range of motion.
• Starting off with just the bar will help you get used to the movement on the Smith machine.