smith standing behind head military press
- Body Part
- Shoulders
- Equipment
- Smith Machine
- Target Muscle
- Delts
- Secondary Muscles
- tricepsupper back
How to do it
- Adjust the seat height of the smith machine so that the bar is at shoulder level.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lift the bar off the rack and step back, maintaining a stable stance.
- Position the bar behind your head, resting on your upper traps.
- Keep your core engaged and your chest lifted throughout the exercise.
- Press the bar overhead by extending your arms, fully straightening them.
- Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
