Standing Smith Military Press

Hold the Smith bar at collarbone height with a shoulder-width grip and stand tall with your feet together. The military press uses almost no lower-body momentum, so brace your core and glutes to keep your ribs from flaring.

Press the bar straight up along the rail, keeping your elbows under it. Think of your front and side delts pressing the bar vertically to direct the effort well.

Pause briefly with your arms extended, then slowly lower the bar to collarbone height. Keep your core and glutes engaged on the way down so your lower back does not arch.

This is a strict press driven by your shoulders without lower-body momentum. If you feel your lower back helping, lower the weight, lock in your torso, and press only with your shoulders.

Standing with your feet together makes balance harder, so do not overarch your lower back to create momentum. Do not flare your ribs just because the rail guides you; that shifts stress from your shoulders to your lower back.

Inhale before pressing to brace your core, then exhale as you press up. Inhale again as you lower the bar to help maintain the same position each rep.

With a military press, pressing straight up without momentum comes first. Use a light weight to learn the bar's consistent path before adding load.