Smith Standing Behind Head Military Press

Muscles worked

Setup

1. Set the Smith machine bar to approximately upper-chest height.
2. Stand inside the machine with feet shoulder-width apart and a slight bend in the knees for stability.
3. Grasp the bar with a wide overhand grip, ensuring your forearms are vertical when the bar is at its lowest point.
4. Position yourself slightly forward so the bar is aligned with the base of your neck/upper traps.

How to do it

1. Rotate the bar to unlock it and take the weight across your upper traps.
2. Exhale as you press the bar vertically in a smooth motion until your arms are fully extended but not locked out.
3. Inhale as you slowly lower the bar back down to the base of your neck, maintaining full control.
4. Maintain a tempo of 2 seconds down and 1 second up to maximize muscle fiber recruitment.

Form checklist

• Keep your core braced and glutes squeezed to prevent excessive arching of the lower back.
• Ensure your elbows stay directly under the bar throughout the entire range of motion.
• Keep your head in a neutral position; do not crane your neck forward to avoid the bar.
• Stop the descent if you feel any sharp discomfort in the shoulder capsule.

Pro tips

• Focus on 'pulling' the bar apart with your hands during the press to increase lateral deltoid activation.
• Stop the bar an inch above your traps to keep constant tension on the shoulders and protect the cervical spine.

Make it harder

• Incorporate a 2-second isometric pause at the bottom of each rep to eliminate momentum.
• Use a 4-second eccentric (lowering) phase to increase time under tension and metabolic stress.

Frequently asked

What muscles does the smith standing behind head military press work?

The smith standing behind head military press primarily targets the deltoids and triceps, and also works the abs, rotator cuff, and serratus anterior as secondary muscles.

What equipment do you need for the smith standing behind head military press?

The smith standing behind head military press uses smith machine.

Is the smith standing behind head military press good for beginners?

The smith standing behind head military press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

Related exercises

• Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
• Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
• Barbell Pullover-To-PressIntermediate · deltoids, pectorals, and triceps
• Barbell Standing Military PressIntermediate · deltoids and triceps