10 Best Smith Standing Military Press Alternatives for Home Gyms

Ranked 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. Open "How to perform this exercise" on a card for 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.

1. Best match

   

   1. Smith Machine Overhead Shoulder Press

   99% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   It uses the same equipment and still works the delts.

   How to perform this exercise

   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. Play demonstration

   Progression

   2. Smith Standing Behind Head Military Press

   99% match

   • Delts
   • Smith-machine
   • Advanced
   • Compound

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

   How to perform this exercise

   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
3. Play demonstration

   3. Smith Shoulder Press

   98% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the smith machine with your feet shoulder-width apart.
   2. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
   3. Lift the bar off the rack and position it at shoulder level, with your elbows bent and palms facing forward.
   4. Press the bar upward until your arms are fully extended overhead.
   5. Pause for a moment at the top, then slowly lower the bar back down to shoulder level.
   6. 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
4. Play demonstration

   4. Lever Military Press

   98% match

   • Delts
   • Lever
   • Intermediate
   • Compound

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

   How to perform this exercise

   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
5. Play demonstration

   Progression

   5. Smith Behind Neck Press

   97% match

   • Delts
   • Smith-machine
   • Advanced
   • Compound

   How to perform this exercise

   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. Lower the bar down to the back of your neck, keeping your elbows pointing forward.
   6. Press the bar up overhead until your arms are fully extended.
   7. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
   8. Repeat for the desired number of repetitions.

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

   Why this matches

   • 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. Play demonstration

   6. Smith Seated Shoulder Press

   90% match

   • Delts
   • Smith-machine
   • Intermediate
   • Compound

   The same equipment, done seated instead.

   How to perform this exercise

   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
7. Play demonstration

   7. Lever Shoulder Press

   90% match

   • Delts
   • Lever
   • Intermediate
   • Compound

   How to perform this exercise

   1. Adjust the seat height and backrest of the leverage machine to a comfortable position.
   2. Sit on the machine with your back against the backrest and your feet flat on the floor.
   3. Grasp the handles of the machine with an overhand grip, slightly wider than shoulder-width apart.
   4. Push the handles upward and forward until your arms are fully extended, but not locked.
   5. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
   6. 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
8. 

   8. Machine Shoulder (Military) Press

   89% match

   • Delts
   • Machine
   • Intermediate
   • Compound

   How to perform this exercise

   1. Sit down on the Shoulder Press Machine and select the weight.
   2. Grab the handles to your sides as you keep the elbows bent and in line with your torso. This will be your starting position.
   3. Now lift the handles as you exhale and you extend the arms fully. At the top of the position make sure that you hold the contraction for a second.
   4. Lower the handles slowly back to the starting position as you inhale.
   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: seated, not standing
9. Play demonstration

   9. Band Shoulder Press

   89% match

   • Delts
   • Band
   • Intermediate
   • Compound

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and place the band under your feet.
   2. Hold the band with your palms facing forward and raise your hands to shoulder height, elbows bent.
   3. Press the band overhead, fully extending your arms.
   4. Pause for a moment at the top, then slowly lower the band back to shoulder height.
   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 band, not a machine
   • Body position: standing, the same as the Smith Standing Military Press
10. 

    10. Leverage Shoulder Press

    89% match

    • Delts
    • Machine
    • Intermediate
    • Compound

    How to perform this exercise

    1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the top of the shoulders at the beginning of the motion. Your chest and head should be up and handles held with a pronated grip. This will be your starting position.
    2. Press the handles upward by extending through the elbow.
    3. After a brief pause at the top, return the weight to just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

    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