Standing Smith Machine Behind The Head Shoulder Press
Differentiation: Mechanics
This variation of a Military Press is unique from other Military Press exercises. Here is how: the bar moves behind your head. This movement puts an immense amount of pressure on your entire shoulder muscle-group. Using a Smith Machine drastically reduces need to maintain balance and the chance of injury, (like you would need to do when performing a shoulder press with a loose Olympic bar). Be conscious of the risks if you perform this exercise. Since you press the Olympic bar from behind your neck, this exercise can be dangerous, | because it puts unnecessary strain on your upper spine.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the safety stops at belly-button height.
3) Position the Smith Bar and swivel hooks at the correct height.
4) Load plates onto the Smith Bar.
5) Stand with your back facing the Smith bar and position your body so you are centered in the machine.
6) Step under the bar and center it across the back of your neck, along the tops of your shoulders.
7) Place your hands on the bar, shoulder-width apart, with your palms facing forward.
8) Assume a slight and natural arch in your lower back.
9) ...with your feet hip-width apart.
10) Use your legs to push the bar up slightly.
11) Swivel the bar to release the bar's hooks off the Smith Machine's pegs.
12) ...use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you flex your shoulders while pressing the bar upwards
3) ...until your arms are nearly fully extended.
4) Hold the contraction for a count of one second.
5) Then, inhale while returning the bar
6) ...to its starting position using a slow and controlled movement.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your back straight.
Keep your core very tight and structured, which will help prevent against injuries.
Throughout the movement, keep looking straight ahead and keep your head facing forward.
Keep your head in line with your spine.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.