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All exercises

Smith standing behind head military press

Advanced

Smith standing behind head military press is a compound smith machine exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the seat height of the smith machine so that the bar is at shoulder level.
  2. 2Stand with your feet shoulder-width apart and your knees slightly bent.
  3. 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Lift the bar off the rack and step back, maintaining a stable stance.
  5. 5Position the bar behind your head, resting on your upper traps.
  6. 6Keep your core engaged and your chest lifted throughout the exercise.
  7. 7Press the bar overhead by extending your arms, fully straightening them.
  8. 8Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
  9. 9Repeat for the desired number of repetitions.

What to do instead

  • Barbell seated behind head military pressBarbell
  • Smith standing military pressSmith machine
  • Barbell standing wide military pressBarbell
  • Barbell standing close grip military pressBarbell
  • Dumbbell standing overhead pressDumbbell
  • Kettlebell two arm military pressKettlebell

Easier variations

  • Smith standing military pressSmith machine
  • Barbell standing close grip military pressBarbell
  • Barbell standing wide military pressBarbell
  • Dumbbell standing overhead pressDumbbell
Logged today · 3 min restSmith standing behind head military press

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