deltssmith machine
smith standing behind head military press
smith standing behind head military press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
Step 2. Stand with your feet shoulder-width apart and your knees slightly bent.
Step 3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
Step 4. Lift the bar off the rack and step back, maintaining a stable stance.
Step 5. Position the bar behind your head, resting on your upper traps.
Step 6. Keep your core engaged and your chest lifted throughout the exercise.
Step 7. Press the bar overhead by extending your arms, fully straightening them.
Step 8. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepsupper back
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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