Smith Standing Behind Head Military Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push (Bilateral)
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Standing Behind Head Military Press is an effective shoulder exercise that primarily targets the shoulders, with secondary activation of the traps. Using a Smith machine, this exercise involves standing and pressing a barbell overhead from behind the head, which helps build shoulder strength and stability. The movement begins with the barbell positioned behind the head, with the arms bent at a 90-degree angle. As you press the barbell overhead, both the shoulders and traps are engaged to stabilize the lift. The Smith machine provides additional support and control, allowing for a focused movement that minimizes the risk of injury while enhancing shoulder development.
How to Perform
Grip the Bar: Stand tall and extend your arms upward to grip the barbell with both hands. Use an overhand grip, ensuring your hands are placed slightly wider than shoulder-width. Unrack the barbell by lifting it from the Smith machine's hooks.
Lower the Barbell: Slowly bring the barbell down behind your head, bending your elbows to about a 90-degree angle. Keep the bar moving in a controlled manner, ensuring it comes down to a level just around ear height.
Press the Barbell Up: Push the barbell upward, extending your arms straight while keeping a slight bend at the elbows—don’t lock them. Continue lifting the bar until it is positioned directly above your head.
Lower the Barbell with Control: Reverse the motion slowly, lowering the barbell back to its starting position behind your head, while maintaining control throughout. Focus on proper form and avoid any jerky movements.
Repeat: Perform the movement for the recommended number of repetitions, maintaining steady breathing and control at all times.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Activate Your Core: To maintain stability and protect your spine, tighten your core muscles before you begin the lift. Engaging your core is crucial for a controlled, safe press and helps avoid unnecessary strain on your back, which many overlook.
Correct Hand Placement: Position your hands on the bar with a grip just slightly wider than shoulder-width. Your palms should face forward. Be mindful not to grip the bar too wide or too narrow, as this can lead to discomfort in the shoulders and increase the risk of injury.
Perform a Controlled Descent: Slowly lower the bar behind your head, keeping the motion smooth and controlled. Bend your elbows to a 90-degree angle while ensuring the bar stays level with your ears. Avoid rushing this part of the movement, as uncontrolled descents can cause injury or misalignment.
Push Up with Precision: Push the barbell upwards in a steady motion, extending your arms completely but avoiding fully locking your elbows. Maintain control and focus on pressing the bar directly above your head in a straight path.
Avoid Excessive Weight: Begin with a weight that allows you to focus on your form. Lifting too much can compromise your technique, making you more prone to injury. As your strength improves, you can gradually increase the weight, but never sacrifice form for heavier loads.
Keep your back straight and avoid leaning back during the press.
Breathe steadily, exhaling as you push the bar up and inhaling as you lower it.
If you feel discomfort in your shoulders or back, reduce the weight and reassess your form.
How Not to Perform
Don’t Arch Your Lower Back: Avoid excessively arching your back while pressing the barbell up. This can lead to unnecessary strain on your spine and lower back. Instead, engage your core and keep your torso upright throughout the movement.
Don’t Grip the Bar Too Wide or Too Narrow: Using an improper grip can cause shoulder discomfort or even injury. A grip that is too wide or too narrow may also shift focus away from your shoulders and place unnecessary strain on your wrists or elbows. Ensure your hands are slightly wider than shoulder-width, with your palms facing forward.
Don’t Use Jerky or Rapid Movements: Avoid rushing through the exercise or using jerky motions, especially when lowering the bar. Such movements can strain the shoulder joints and lead to muscle imbalances. Always perform the movement in a controlled and smooth manner.
Don’t Lock Your Elbows: Fully locking out your elbows when pressing the bar upward can put stress on the joints and reduce the effectiveness of the exercise. Instead, keep a slight bend in the elbows at the top of the movement to maintain muscle tension and protect your elbows.
Don’t Let Your Elbows Flare Out Too Much: Allowing your elbows to flare out excessively as you lower the bar behind your head can increase stress on the shoulder joints. Keep your elbows slightly tucked in to maintain proper shoulder alignment and avoid overstretching the rotator cuff.
Don’t Allow the Bar to Drop Too Low Behind Your Head: Lowering the barbell too far behind your head can strain the shoulder joints and potentially cause injury. Instead, lower the bar just below ear level, keeping the movement within a safe range of motion.
Don’t Let Your Knees Lock: While standing, avoid locking your knees during the exercise, as this can cause instability and increase the risk of injury. Keep a slight bend in your knees to ensure balance and prevent putting excessive strain on your joints.
Don’t Rush the Reps: Moving too quickly between reps can lead to unnecessary fatigue and poor form. Focus on a steady tempo, maintaining control of the bar both on the way up and on the way down.
Don’t Overload the Bar: Lifting more weight than you can handle properly is one of the most common causes of injury. Start with a manageable weight to ensure you can focus on technique and progressively increase the load as your strength improves.
Don’t Neglect Breathing: Failing to breathe properly during the exercise can lead to early fatigue and decreased performance. Exhale as you push the bar up and inhale as you lower it, ensuring that your breathing remains steady and controlled.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
