10 Best Smith Standing Military Press Alternatives for Home Gyms

The Smith Standing Military Press is done standing with a Smith machine. Ranked closest by our scoring: the Smith Machine Overhead Shoulder Press, the Smith Shoulder Press and the Lever Military Press. Two harder versions, the Smith Standing Behind Head Military Press and the Smith Behind Neck Press, are listed below as progressions rather than swaps.

Smith Standing Military PressWatch the Smith Standing Military Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Standing Military Press

The steps for the Smith Standing Military Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Smith-machine · Intermediate · Compound

  1. Stand with your feet shoulder-width apart and your knees slightly bent.
  2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
  3. Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
  4. Press the barbell upward until your arms are fully extended overhead.
  5. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
  6. Repeat for the desired number of repetitions.

The 10 Best Smith Standing Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Standing Military Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page. Harder versions are tagged as progressions and kept out of the top spot even when they score higher.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Machine Overhead Shoulder Press

    1. Smith Machine Overhead Shoulder Press

    99% match

    Delts · Intermediate · Compound

    It uses the same equipment and still works the delts.

    • Smith-machine
    How to perform it
    1. To begin, place a flat bench (or preferably one with back support) underneath a smith machine. Position the barbell at a height so that when seated on the flat bench, the arms must be almost fully extended to reach the barbell.
    2. Once you have the correct height, sit slightly in behind the barbell so that there is an imaginary straight line from the tip of your nose to the barbell. Your feet should be stationary. Grab the barbell with the palms facing forward, unlock it and lift it up so that your arms are fully extended. This is the starting position.
    3. Slowly begin to lower the barbell until it is level with your chin while inhaling.
    4. Then lift the barbell back to the starting position using your shoulders while exhaling.
    5. Repeat for the recommended amount of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Standing Military Press
    • Primary muscle: delts, the same as the Smith Standing Military Press
    • Equipment: a machine, the same as the Smith Standing Military Press
    • Body position: standing, the same as the Smith Standing Military Press
  2. Smith Standing Behind Head Military PressPlay demonstration

    Progression

    2. Smith Standing Behind Head Military Press

    99% match

    Delts · Advanced · Compound

    Pick this when you want a harder version that still works the delts.

    • Smith-machine
    How to perform it
    1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
    2. Stand with your feet shoulder-width apart and your knees slightly bent.
    3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lift the bar off the rack and step back, maintaining a stable stance.
    5. Position the bar behind your head, resting on your upper traps.
    6. Keep your core engaged and your chest lifted throughout the exercise.
    7. Press the bar overhead by extending your arms, fully straightening them.
    8. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
    9. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Standing Military Press
    • Primary muscle: delts, the same as the Smith Standing Military Press
    • Equipment: a machine, the same as the Smith Standing Military Press
    • Body position: standing, the same as the Smith Standing Military Press
  4. Lever Military PressPlay demonstration

    4. Lever Military Press

    98% match

    Delts · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the delts.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the backrest.
    2. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
    3. Push the handles upward until your arms are fully extended, but do not lock your elbows.
    4. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Standing Military Press
    • Primary muscle: delts, the same as the Smith Standing Military Press
    • Equipment: a machine, the same as the Smith Standing Military Press
    • Body position: standing, the same as the Smith Standing Military Press
  6. Smith Seated Shoulder PressPlay demonstration

    6. Smith Seated Shoulder Press

    90% match

    Delts · Intermediate · Compound

    The same equipment, done seated instead.

    • Smith-machine
    How to perform it
    1. Adjust the seat height so that the handles are at shoulder level.
    2. Sit on the machine with your back against the pad and your feet flat on the floor.
    3. Grasp the handles with an overhand grip and lift them off the supports, extending your arms fully.
    4. Lower the handles down to shoulder level, keeping your elbows slightly bent.
    5. Press the handles up overhead until your arms are fully extended.
    6. Pause for a moment at the top, then slowly lower the handles back down to shoulder level.
    7. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Standing Military Press
    • Primary muscle: delts, the same as the Smith Standing Military Press
    • Equipment: a machine, the same as the Smith Standing Military Press
    • Body position: seated, not standing

How to Choose the Right Smith Standing Military Press Substitute

Consider equipment, shoulder health, and movement goals when selecting a substitute. If you lack a Smith machine, use dumbbells or a landmine to allow natural scapular rotation; cue a neutral grip to lower impingement risk. For rehab or pain, reduce range of motion and keep the torso more upright while avoiding lumbar extension, brace your core and press with elbows under wrists. For strength and load progression, choose bilateral barbell or dumbbell presses; for stability and muscle balance, pick single-arm presses. Also match the variant to the deltoid head you want to emphasize: anterior-biased presses use a slightly forward elbow path, while lateral emphasis comes from wider elbow positioning.

Smith Standing Military Press FAQ

What muscles does Smith Standing Military Press work?

The exercise primarily targets the deltoids, especially the anterior and lateral heads, while recruiting triceps for elbow extension and the upper traps for scapular stabilization. Keep the scapula packed and avoid shrugging to emphasize deltoid activation over trap takeover.

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