Exercise guide · Advanced · Compound

Smith Standing Behind Head Military Press: How to Do It & Muscles Worked

The smith standing behind head military press is a shoulder exercise performed using a smith machine. The movement targets the deltoids and involves pressing a barbell from behind the head to overhead while standing.

Primary muscles
Shoulders
Secondary muscles
Traps , Triceps
Equipment
Smith Machine
Level · type
Advanced · Compound
Demonstration of the smith standing behind head military press
Front view: muscles worked by the smith standing behind head military press. Primary: shoulders. Secondary: traps and triceps.
Back view: muscles worked by the smith standing behind head military press. Primary: shoulders. Secondary: traps and triceps.
Primary Secondary

How to do the smith standing behind head military press

  1. Step 1: Adjust the seat height of the smith machine so that the bar is at shoulder level.
  2. Step 2: Stand with your feet shoulder-width apart and your knees slightly bent.
  3. Step 3: Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Step 4: Lift the bar off the rack and step back, maintaining a stable stance.
  5. Step 5: Position the bar behind your head, resting on your upper traps.
  6. Step 6: Keep your core engaged and your chest lifted throughout the exercise.
  7. Step 7: Press the bar overhead by extending your arms, fully straightening them.
  8. Step 8: Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
  9. Step 9: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the smith standing behind head military press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Smith Standing Behind Head Military Press alternatives

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.