10 Best Smith Behind-head Military Press Alternatives for Shoulders

The Smith Standing Behind Head Military Press is done standing with a Smith machine. Ranked closest by our scoring: the Smith Standing Military Press, the Smith Machine Overhead Shoulder Press and the Smith Shoulder Press.

Smith Standing Behind Head Military PressWatch the Smith Standing Behind Head Military Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Smith Standing Behind Head Military Press

The steps for the Smith Standing Behind Head Military Press itself, so you can judge how close each substitute below really is.

Delts, with triceps, upper back · Smith-machine · Advanced · Compound

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

The 10 Best Smith Standing Behind Head Military Press Alternatives

10 substitutes, ranked by how closely each one matches the Smith Standing Behind Head Military Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Smith Standing Military PressPlay demonstration

    1. Smith Standing Military Press

    99% match

    Delts · Intermediate · Compound

    Pick this when you want an easier version that still works the delts.

    • Smith-machine
    How to perform it
    1. Stand with your feet shoulder-width apart and your knees slightly bent.
    2. Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart.
    3. Lift the barbell off the rack and bring it down to shoulder level, with your palms facing forward.
    4. Press the barbell upward until your arms are fully extended overhead.
    5. Pause for a moment at the top, then slowly lower the barbell back down to shoulder level.
    6. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Standing Behind Head Military Press
    • Primary muscle: delts, the same as the Smith Standing Behind Head Military Press
    • Equipment: a machine, the same as the Smith Standing Behind Head Military Press
    • Body position: standing, the same as the Smith Standing Behind Head Military Press
  4. Lever Military PressPlay demonstration

    4. Lever Military Press

    98% match

    Delts · Intermediate · Compound

    A good swap when you have a lever machine to work with, and it still works the delts.

    • Lever
    How to perform it
    1. Adjust the seat height and position yourself on the machine with your back against the backrest.
    2. Grasp the handles with an overhand grip and position your hands slightly wider than shoulder-width apart.
    3. Push the handles upward until your arms are fully extended, but do not lock your elbows.
    4. Pause for a moment at the top, then slowly lower the handles back down to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: strict overhead press, the same as the Smith Standing Behind Head Military Press
    • Primary muscle: delts, the same as the Smith Standing Behind Head Military Press
    • Equipment: a machine, the same as the Smith Standing Behind Head Military Press
    • Body position: standing, the same as the Smith Standing Behind Head Military Press
  5. Smith Behind Neck PressPlay demonstration

    5. Smith Behind Neck Press

    97% match

    Delts · Advanced · Compound

    The same equipment, taken with a wide grip.

    • Smith-machine
    How to perform it
    1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
    2. Stand with your feet shoulder-width apart and your knees slightly bent.
    3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
    4. Lift the bar off the rack and step back, maintaining a stable stance.
    5. Lower the bar down to the back of your neck, keeping your elbows pointing forward.
    6. Press the bar up overhead until your arms are fully extended.
    7. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
    8. Repeat for the desired number of repetitions.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Primary muscle: delts, the same as the Smith Standing Behind Head Military Press
    • Equipment: a machine, the same as the Smith Standing Behind Head Military Press
    • Body position: standing, the same as the Smith Standing Behind Head Military Press

Smith Standing Behind Head Military Press FAQ

What muscles does Smith Standing Behind Head Military Press work?

The lift primarily targets the deltoids, especially the lateral and posterior heads, while also recruiting the upper trapezius and triceps for lockout. Cue: keep the scapula controlled and drive elbows upward to emphasize the mid delts and limit anterior shoulder overload.

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