Smith Standing Behind Head Military Press
Also known as: standing smith behind head military press, smith machine standing behind head military press, standing smith machine behind head military press
Smith Standing Behind Head Military Press pairs a guided vertical bar path with delt size from every angle — a graduate-level take on the pattern.
How to do Smith Standing Behind Head Military Press
- 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.
Smith Standing Behind Head Military Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. The fixed path lets you push closer to failure safely.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Set the safety catches so you can train hard alone.
Common Smith Standing Behind Head Military Press Mistakes
Standing in a spot that fights the fixed bar path
Set your feet so the bar tracks straight over the joint you are loading.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Cutting range to keep the load climbing
Protect the full range first; the load can wait a session.
Easier and Harder Than Smith Standing Behind Head Military Press
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Smith Standing Behind Head Military Press — Frequently Asked Questions
How do you do the Smith Standing Behind Head Military Press?
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. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Standing Behind Head Military Press work?
The Smith Standing Behind Head Military Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a Smith machine.
How many sets and reps of the Smith Standing Behind Head Military Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Add load in small steps since the bar is stable. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Standing Behind Head Military Press good for beginners?
Not usually. The Smith Standing Behind Head Military Press is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Standing Behind Head Military Press?
Try the Cable Alternate Shoulder Press, Kettlebell One Arm Clean And Jerk or the Band Twisting Overhead Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Standing Behind Head Military Press the same as the standing smith behind head military press?
Yes. The Smith Standing Behind Head Military Press is also commonly called the standing smith behind head military press or the smith machine standing behind head military press. Different gyms and training programs label it differently, but "standing smith behind head military press" and "smith machine standing behind head military press" refer to this same movement.
