Exercises / Shoulders / Smith Behind Neck Press
Smith Behind Neck Press
Smith Behind Neck Press: step-by-step technique, the muscles it works and a demo clip. Equipment: machine.
- Equipmentmachine
- Body partshoulders
- Primary muscles
- delts, triceps
- Secondary muscles
- upper back
How to do it
- Adjust the seat height of the smith machine so that the bar is at shoulder level.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lift the bar off the rack and step back, maintaining a stable stance.
- Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- Press the bar up overhead until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.