The Smith Standing Military Press is a compound strength exercise that primarily develops the shoulders while also engaging the triceps and upper chest. The Smith machine provides stability, making it easier to focus on controlled pressing without worrying about balance. Standing execution also activates the core to support posture and stability during the lift.

• Stand with feet shoulder-width apart under the Smith machine bar at upper chest height

• Grip the bar with an overhand grip slightly wider than shoulder-width

• Brace your core and keep a slight bend in your knees

• Press the bar upward until your arms are almost fully extended

• Pause briefly at the top without locking elbows

• Lower the bar slowly to the starting position