Smith standing behind head military press

How to do it

1. 1Adjust the seat height on the Smith machine so that the bar sits at shoulder height.
2. 2Stand with your feet shoulder-width apart and your knees slightly bent.
3. 3Grip the bar with an overhand grip, slightly wider than shoulder-width apart.
4. 4Unrack the bar and take a step back, maintaining a stable stance.
5. 5Position the bar behind your head, resting it on your upper traps.
6. 6Keep your core braced and your chest up throughout the exercise.
7. 7Press the bar overhead by extending your arms, stretching them completely.
8. 8Pause briefly at the top of the movement, then slowly lower the bar back to the starting position.
9. 9Repeat for the desired number of repetitions.

More shoulders exercises

• Dumbbell lying one arm deltoid rearDumbbells
• Dumbbell lying on floor rear delt raiseDumbbells
• Dumbbell raiseDumbbells
• Smith shoulder pressSmith machine
• Cable supine reverse flyCable
• Dumbbell standing alternate raiseDumbbells
• Barbell rear delt raiseBarbell
• Barbell standing wide military pressBarbell

This page is for information and doesn’t replace a professional. If you have an injury or a medical condition, ask first. Data from the open catalogue hasaneyldrm/exercises-dataset, MIT licence.