Smith Machine Standing Behind Head Military Press
The behind-the-head press standing in the Smith machine; the rails fix the bar's path, so how deep it goes behind the head is yours to limit.
How to do it
Setup
Standing under the Smith bar so it runs just behind the head, feet hip-width, grip wider than the shoulders.
Steps
- Turn the bar off the hooks and press it to lockout along the rails.
- Keep the ribs down and the head tall under the bar.
- Lower only to about ear level; hook the bar after the set.
Common mistakes
Head in the bar's path: step forward until the bar clears it. Riding the rails down to the neck: the machine allows it, the shoulders may not; stop at ear level. Arching back under the bar: ribs down, glutes tight.
Breathing
Exhale pressing, inhale lowering.
