smith standing behind head military press

How to do this exercise

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.