smith standing behind head military press

Instructions

1. 1

   Step 1: Adjust the seat height of the smith machine so that the bar is at shoulder level.

2. 2

   Step 2: Stand with your feet shoulder-width apart and your knees slightly bent.

3. 3

   Step 3: Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Step 4: Lift the bar off the rack and step back, maintaining a stable stance.

5. 5

   Step 5: Position the bar behind your head, resting on your upper traps.

6. 6

   Step 6: Keep your core engaged and your chest lifted throughout the exercise.

7. 7

   Step 7: Press the bar overhead by extending your arms, fully straightening them.

8. 8

   Step 8: Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.

9. 9

   Step 9: Repeat for the desired number of repetitions.