Are you experiencing shoulder pain when performing the smith behind head military press? Many fitness enthusiasts face this problem, and it can be frustrating when it limits your workout routine. But don’t worry, as you are not alone in this issue. The shoulder joint is one of the most mobile and frequently used areas, and overuse or improper form can cause pain and discomfort. However, with the right technique and modifications, you can continue to use this exercise to target your deltoids and triceps without any pain. In this blog post, we will share tips and solutions to avoid shoulder pain during the smith behind head military press.
Smith Machine Behind Head Military Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Supraspinatus, Triceps Brachii, Trapezius – Middle, Trapezius – Lower, Serratus Anterior – Inferior Digitations
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Smith Machine Behind Head Military Press Instructions
- Set the Smith Machine to the desired weight.
- Position yourself on the machine, facing away from it, with your feet shoulder-width apart.
- Grasp the barbell with an overhand grip, and hold it at the back of your head.
- Keeping your elbows tucked in, press the barbell upward until your arms are extended.
- Pause briefly at the top of the movement, then slowly lower the barbell back to its starting position.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Behind Head Military Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Serratus Anterior – Inferior Digitations
- Supraspinatus
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Triceps – Long Head
Stabilizers
- Levator Scapulae
- Trapezius – Upper
Antagonist Stabilizers
- None
Benefits of Smith Machine Behind Head Military Press
The Smith Machine Behind Head Military Press is an excellent exercise to include in any strength training or fitness routine as it offers multiple benefits. This exercise specifically targets the Anterior Deltoid, a muscle responsible for shoulder abduction and frontal plane movement of the arm. By performing the Smith Machine Behind Head Military Press regularly, you can help to increase your overall shoulder strength and stability, as well as enhance your posture and help reduce the risk of injury. Additionally, this exercise can help to improve your overall coordination and balance, which is essential for any athlete or fitness enthusiast.
Tips for Performing Smith Machine Behind Head Military Press
This exercise is not only effective for building strength, but it also helps to improve balance and coordination. To maximize the benefits of the Smith Machine Behind Head Military Press, it’s important to follow a few simple tips. Below we’ll discuss how to properly execute the exercise and provide some useful tips for getting the most out of it.
- Maintain Proper Posture: When performing the Smith Machine Behind Head Military Press, it is important to maintain a neutral spine position and core engagement throughout the exercise to ensure proper form and reduce risk of injury.
- Use Proper Weight: Selecting a weight that is appropriate for your fitness level will ensure that you are able to complete the exercise with proper form and technique. Using too much weight can cause you to sacrifice form, thus reducing the effectiveness of the exercise.
- Focus on Full Range of Motion: To maximize the results of the exercise, focus on using a full range of motion throughout the press, making sure that your elbows are fully extended at the top of the movement and your elbows are at 90 degrees when your hands are at shoulder height.
Benefits and Tips Video
Frequent Mistakes To Avoid
It’s important to exercise correctly when using the Smith Machine Behind Head Military Press to ensure you get the most out of your workout and prevent injury. Below, we’ve compiled a list of common mistakes to be aware of when doing this exercise. By avoiding these mistakes, you can stay safe while getting the most out of your workout.
- Not using proper form: It is important to maintain proper form when performing the Smith Machine Behind Head Military Press, as incorrect form can lead to injury or poor results. This means keeping your back and core engaged, your glutes tight, and your elbows tucked in.
- Relying too heavily on the machine: Although the Smith Machine can be a great asset when it comes to performing this exercise, relying too heavily on it can reduce the amount of muscle recruitment and result in a less effective workout.
- Using too much weight: Using too much weight can put undue strain on your shoulders and cause injury, so it is important to start with a weight that is light enough for you to control and gradually increase as you become stronger.
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Variations and Complementary Exercises
If you are looking to switch up your workout routine and challenge your muscles in a new way, there are plenty of variations, complementary, or alternative exercises for the exercise Smith Machine Behind Head Military Press. These exercises will allow you to target similar muscles as the Smith Machine Behind Head Military Press, while also providing a new and exciting challenge.
Smith Machine Behind Neck Press
The Smith Machine Behind Neck Press is an alternative to the Smith Machine Behind Head Military Press. It is a great way to strengthen the shoulder muscles, improve shoulder stability, and increase shoulder strength. This exercise is performed by standing in front of a Smith machine and placing the barbell behind your neck. You then press the weight up towards the ceiling while keeping your elbows tucked in close to your body. This exercise is complementary to the Smith Machine Behind Head Military Press as it works the same muscles with slightly different motion. It is also an excellent exercise for those looking to increase shoulder strength without having to use heavy weights.
Smith Machine Military Press
The Smith Machine Behind Head Military Press is an effective exercise for targeting the deltoids, but can be difficult to master due to the position of the bar behind your head. The Smith Machine Military Press is a great alternative or complementary exercise that can be used to work the deltoids from a different angle. With this exercise, you’ll be able to keep your torso upright and use the machine’s support to help you lift the barbell up to your head. This variation of the press helps to better isolate the deltoids and also helps reduce shoulder strain, making it a great choice for those looking for an easier way to target their deltoids.
Smith Machine Shoulder Press
The Smith Machine Shoulder Press is a great complementary or alternative exercise for the Smith Machine Behind Head Military Press. It focuses on the same muscle groups, but with a slightly different angle and range of motion. This exercise is performed by positioning the bar at shoulder height, keeping your elbows in line with your body, and pressing the bar up until your arms are fully extended. Unlike the Smith Machine Behind Head Military Press, this exercise allows you to keep your wrists in a neutral position, which can reduce the risk of injury. Additionally, you can use higher weights with this exercise, as the Smith Machine takes away the need for stabilizing muscles to assist in the lift.
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Smith Machine Wide Shoulder Press
The Smith Machine Wide Shoulder Press is a great complementary or alternative exercise for the Smith Machine Behind Head Military Press. This exercise targets the same primary muscles in the shoulders and upper back, but differs in the way it is performed. With the Smith Machine Wide Shoulder Press, you grip the bar with a wider grip and press upward as you would with a regular shoulder press. This wider grip works the muscles of the shoulders and upper back in a slightly different way, and can be beneficial when combined with the Smith Machine Behind Head Military Press.
Lever Military Press (Machine)
The Lever Military Press (Machine) is a great alternative or complementary exercise to the Smith Machine Behind Head Military Press. This machine requires you to press the lever up to the ceiling, which engages more of your core muscles and increases stability. Additionally, it allows for a greater range of motion and more precise targeting of the shoulder muscles. Moreover, it eliminates the need to balance the weight while pressing, which can be difficult with the Smith Machine Behind Head Military Press. The Lever Military Press (Machine) is an excellent way to target shoulder muscles, increase stability, and create greater range of motion.
Alternate Shoulder Press With Bands
Alternate Shoulder Press With Bands is an excellent complementary or alternative exercise to the Smith Machine Behind Head Military Press. This exercise works the same muscles as the Smith Machine Behind Head Military Press, but with a slightly different motion. The bands provide constant tension throughout the entire range of motion, which activates the muscles more than with a regular barbell. This exercise can also be used to target the stabilizing muscles in your shoulders to help prevent injury. The Alternate Shoulder Press With Bands is a great way to add variety to your shoulder workouts and improve strength and stability.
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Opposing Complementary Exercises
To maximize the effect of Smith Machine Behind Head Military Press and help strengthen your upper body, it is important to also include exercises that work opposing muscle groups. This will help with balance and overall muscular development. Below are a few exercises that work the opposing muscles as the Smith Machine Behind Head Military Press:
Stability Ball Dumbbell Pullover
The Stability Ball Dumbbell Pullover is a great complementary exercise to the Smith Machine Behind Head Military Press. This exercise activates the opposing muscle groups, working the back muscles and stretching the chest. It also helps to improve posture and stability, as it requires you to maintain balance while performing the exercise. The pullover motion of the exercise helps to stretch and elongate the muscles of the chest, which is beneficial when paired with the Smith Machine Behind Head Military Press, as it helps to create a balanced workout.
Underhand Lat Pulldown
The Underhand Lat Pulldown is an excellent complimentary exercise to the Smith Machine Behind Head Military Press. It focuses on the opposite muscle group, the latissimus dorsi, which runs along the sides of the back. This exercise helps to increase overall back strength and stability, which is important for proper form when performing the Smith Machine Behind Head Military Press. Additionally, since both exercises involve pushing and pulling motions, they help to improve coordination and balance in the upper body.
Weighted Pull Up
Weighted Pull Ups are a great exercise to complement the Smith Machine Behind Head Military Press. This exercise works the opposing muscle group, which helps to create balance and stability in the body. Weighted Pull Ups target the back muscles, specifically the latissimus dorsi, which is the muscle group responsible for pulling the arms down and back. This exercise helps to build strength in the back muscles, while also helping to increase stability in the shoulder and upper body region. By working both the pushing and pulling muscle groups, this exercise helps to create a balanced and strong body.
Build Stronger Shoulders With Smith Behind Head Military Press
If you’re looking to strengthen your shoulders, the Smith behind head military press may be the way to go. This exercise targets the deltoids, or shoulder muscles, and can help improve posture and overall upper body strength. As with any exercise, it’s important to start with lighter weights and focus on proper form before increasing weight. Remember to keep your core engaged and avoid locking your elbows at the top of the movement. With consistent practice and gradual progress, you’ll be on your way to building stronger shoulders.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Machine Exercises
