smith standing military press

Equipment

smith machine

Target muscle

delts

How to perform

1. 1

   Stand with your feet shoulder-width apart and your knees slightly bent.

2. 2

   Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.

3. 3

   Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.

4. 4

   Press the barbell upward until your arms are fully extended overhead.

5. 5

   Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.

6. 6

   Repeat for the desired number of repetitions.