Intermediate
SMITH STANDING BEHIND HEAD MILITARY PRESS
Shoulders
Body Part
Delts
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height of the smith machine so that the bar is at shoulder level.
2
Step:2 Stand with your feet shoulder-width apart and your knees slightly bent.
3
Step:3 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4
Step:4 Lift the bar off the rack and step back, maintaining a stable stance.
5
Step:5 Position the bar behind your head, resting on your upper traps.
6
Step:6 Keep your core engaged and your chest lifted throughout the exercise.
7
Step:7 Press the bar overhead by extending your arms, fully straightening them.
8
Step:8 Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
9
Step:9 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
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