How to do the Smith Standing Behind Head Military Press
Smith Standing Behind Head Military Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Smith Standing Behind Head Military Press demonstration · © GymiaFit
Smith Standing Behind Head Military Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Standing Behind Head Military Press step by step
- 1Adjust the seat height of the smith machine so that the bar is at shoulder level.
- 2Stand with your feet shoulder-width apart and your knees slightly bent.
- 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Lift the bar off the rack and step back, maintaining a stable stance.
- 5Position the bar behind your head, resting on your upper traps.
- 6Keep your core engaged and your chest lifted throughout the exercise.
- 7Press the bar overhead by extending your arms, fully straightening them.
- 8Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
- 9Repeat for the desired number of repetitions.
Smith Standing Behind Head Military Press — questions
What muscles does the Smith Standing Behind Head Military Press work?
The Smith Standing Behind Head Military Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Smith Standing Behind Head Military Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Standing Behind Head Military Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Standing Behind Head Military Press?
Smith Behind Neck Press, Smith Seated Shoulder Press, Smith Shoulder Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
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