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
Secondary muscles
Primary body parts
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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