Seated presses on the smith are also fine, however, as noted previously, since the bar cannot travel over your head, you may see increased anterior To do an overhead press, you can use barbells or dumbbells. Alternative: Dumbbell shoulder press, barbell shoulder press, Smith machine overhead shoulder press How to do a Military Press with Machine Start the machine shoulder press by sitting down on the machine and then selecting the weight (about 25-80 lbs). The range of motion of the Smith machine assists beginners with learning the movement pattern. Smith Machine Military Press: Done by sitting on a bench placed beneath a Smith machine and extending your arms to reach the barbell placed over your head. The Smith machine overhead press helps increase strength and muscle growth throughout the entire shoulder region. Is there a benefit to one Military Press Behind the Neck : Performed by keeping the bar at the back of your shoulders and then pressing the weight over your head. You can also do this exercise standing up or seated on a bench. One unpublished study from the Weider Research Group discovered that when trained bodybuilders did the Smith machine shoulder press, they were, on average, about 15 pounds stronger than when they did … Either do your military pressing with a freeweight barbell or do a seated press. Being a bit intimidated by barbells, most beginners start with dumbbells. The Smith machine uses fewer stabilizer muscles; however, the advantage is that the smaller, weaker muscles will not hold back your strength, thus allowing you to lift heavier weight. Smith machine seated overhead press video Notice that in this demonstration of the Smith machine seated overhead press, the safety pins are locked into place to prevent the bar from falling.