Smith Standing Behind Head Military Press
Build strong, sculpted shoulders with the Smith Standing Behind Head Military Press.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Standing Behind Head Military Press
Barbell Seated Behind Head Military Press
Shoulders · Deltoid Anterior · Barbell
Smith Standing Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Smith Standing Military Press
Shoulders · Deltoid Anterior · Smith machine
Smith Behind Neck Press
Shoulders · Deltoid Anterior · Smith machine
Description
This exercise targets the shoulders and triceps by using a Smith machine to perform a military press from behind the head.
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How to do Smith Standing Behind Head Military Press
- 01Setup
Set the Smith machine bar to a height that allows you to unrack it with your arms slightly bent when standing. Stand directly under the bar, facing away from the machine's safety stops.
- 02Setup
Grasp the bar with an overhand grip, slightly wider than shoulder-width, ensuring your elbows are directly under your wrists when the bar is at the base of your neck.
- 03Setup
Brace your core, maintain a neutral spine, and slightly tuck your chin. Unrack the bar by rotating it forward or backward, depending on your machine.
- 04
Inhale deeply, then press the bar straight overhead by extending your elbows, exhaling as you push. Keep your core tight and avoid arching your lower back.
- 05
Slowly lower the bar back down to the base of your neck in a controlled manner, maintaining tension in your shoulders throughout the descent.
- 06
Perform the desired number of repetitions, reracking the bar safely once your set is complete.
Tips
- Prioritize shoulder mobility before attempting this exercise; ensure you can comfortably bring the bar behind your head without discomfort or excessive external rotation.
- Maintain a controlled, slow eccentric (lowering) phase to maximize muscle time under tension and enhance shoulder stability.
- Keep your core tightly braced throughout the entire movement to stabilize your torso and prevent excessive lumbar hyperextension.
- Do not use excessive weight that compromises your form; focus on a full range of motion with proper technique to protect your shoulder joints.
Common mistakes
- Arching the lower back excessively can put undue stress on the spine; fix this by engaging your core and keeping your rib cage down.
- Using a grip that is too wide or too narrow can strain the shoulder joints; ensure your elbows are directly under your wrists at the bottom of the movement.
- Bouncing the weight off the bottom position reduces muscle engagement and increases injury risk; perform each repetition with deliberate control through the full range of motion.
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Get Ellim — FreeQuestions
What muscles does Smith Standing Behind Head Military Press work?
Smith Standing Behind Head Military Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Smith Standing Behind Head Military Press good for beginners?
Smith Standing Behind Head Military Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Standing Behind Head Military Press?
You need Smith machine to perform Smith Standing Behind Head Military Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Standing Behind Head Military Press?
Prioritize shoulder mobility before attempting this exercise; ensure you can comfortably bring the bar behind your head without discomfort or excessive external rotation. Maintain a controlled, slow eccentric (lowering) phase to maximize muscle time under tension and enhance shoulder stability. Keep your core tightly braced throughout the entire movement to stabilize your torso and prevent excessive lumbar hyperextension. Do not use excessive weight that compromises your form; focus on a full range of motion with proper technique to protect your shoulder joints.
What are common mistakes when doing Smith Standing Behind Head Military Press?
Arching the lower back excessively can put undue stress on the spine; fix this by engaging your core and keeping your rib cage down. Using a grip that is too wide or too narrow can strain the shoulder joints; ensure your elbows are directly under your wrists at the bottom of the movement. Bouncing the weight off the bottom position reduces muscle engagement and increases injury risk; perform each repetition with deliberate control through the full range of motion.
Related exercises
Smith Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Lever Military Press (plate loaded)
Shoulders · Deltoid Anterior · Leverage machine
Smith Upright Row
Shoulders · Deltoid Lateral · Smith machine
Smith Seated Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store