Description

The smith standing behind head military press is a shoulder exercise that primarily targets the deltoids. It is performed using a Smith machine with the barbell starting behind the head.

Starting Position

Stand upright with feet shoulder-width apart, grasping the barbell behind the head with a pronated grip. Elbows should be bent to about 90 degrees.

Technical Execution

Press the barbell upwards in a vertical line until arms are fully extended, then lower back down to starting position with control.

Range of Motion

The range of motion goes from the starting position behind the head to full extension of the arms overhead.

Variations

Variations include seated military press, dumbbell military press, and single-arm military press.

Common Mistakes

Common mistakes include arching the back, using momentum to lift the weight, and improper grip on the barbell.

Practical Advice

To perform this exercise safely and effectively, focus on engaging the shoulder muscles and maintaining a stable core throughout the movement.

Additional Notes

It is important to start with a light weight to master the technique before increasing the load. Proper warm-up of the shoulder muscles is crucial to prevent injury.

Difficulty Level

Intermediate

Equipment Needed

Smith Machine

Primary Muscles

shoulders

Secondary Muscles