shoulders#0037
smith standing military press
A shoulders exercise for your delts, done with smith machine. Watch the demo, read the tips, then see how many sets and reps suit your goal.
- Target muscle
- Delts
- Equipment
- Smith machine
- Type of move
- Push overhead
- Difficulty
- Beginner friendly
Tips for “push overhead” moves
How to do it well
Brace your core and squeeze your glutes so you don't arch.
Start with the hands just outside the shoulders.
Press straight up, moving your head out of the way.
Finish with the arms locked out overhead, biceps by the ears.
Sets and reps for your goal · beginner
- Lose fat
- 2 × 10–12rest 60 s
- Get fitter · your goal
- 2 × 8–12rest 90 s
- Build muscle
- 3 × 6–10rest 120 s
- Get stronger
- 3 × 5–8rest 150 s
Put it to work
Build a week around it
The workout generator picks moves like this one for your goal, schedule and kit — with sets, reps and rest.
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