smith standing behind head military press

Equipment

smith machine

Target muscle

delts

How to perform

1. 1

   Adjust the seat height of the smith machine so that the bar is at shoulder level.

2. 2

   Stand with your feet shoulder-width apart and your knees slightly bent.

3. 3

   Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Lift the bar off the rack and step back, maintaining a stable stance.

5. 5

   Position the bar behind your head, resting on your upper traps.

6. 6

   Keep your core engaged and your chest lifted throughout the exercise.

7. 7

   Press the bar overhead by extending your arms, fully straightening them.

8. 8

   Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.

9. 9

   Repeat for the desired number of repetitions.