Smith Standing Behind Head Military Press exercise animated demonstration

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Smith Standing Behind Head Military Press

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Intermediate

target Target Muscle Groups

Primary: Delts accessibility Shoulders
Triceps Upper Back

fitness_center Equipment

Smith Machine

Category

strength

Mechanic

compound

Cal/min

5.5

Force

push

Smith Standing Behind Head Military Press is a 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.

list_alt Step-by-Step Instructions

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.

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