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How to do Smith Standing Behind Head Military Press

The smith standing behind head military press is a shoulder exercise performed using a smith machine. The movement targets the deltoids and involves pressing a barbell from behind the head to overhead while standing.

Smith Standing Behind Head Military Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Smith machine
Level
Advanced
Category
Shoulders

How to do Smith Standing Behind Head Military Press, step by step

  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.

Muscles worked

Smith Standing Behind Head Military Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Smith Standing Behind Head Military Press in SPLYT

Smith Standing Behind Head Military Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

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