Smith Standing Behind Head Military Press

Setup

1. 01Stand under the Smith bar so it tracks just behind your head.
2. 02Take a grip wider than shoulder width with wrists stacked.
3. 03Set feet shoulder width, brace the trunk, and squeeze the glutes.
4. 04Set the safety stops around ear height before loading heavy.

Execution

1. 01Unhook the bar at lockout with arms extended overhead.
2. 02Lower slowly behind the head to about ear level.
3. 03Press back to full lockout without leaning the torso forward.
4. 04Keep the neck neutral, tilting the head slightly forward only as needed to clear the bar.

Checkpoints

• -Depth stops at ear level unless mobility comfortably allows more.
• -The torso stays vertical; no forward lean to escape the bar.
• -Ribs stay down and glutes stay tight to protect the lower back.
• -The bar moves smoothly with no bounce at the bottom.

Common mistakes

• -Descending to the neck without the shoulder mobility for it.
• -Arching the lower back as fatigue sets in.
• -Poking the chin far forward and straining the neck.
• -Treating it like a front press and loading too heavy.