Smith Behind Neck Press

Muscles worked

Setup

1. Position a flat bench or low-back seat inside the Smith machine so the bar is aligned with the back of your head.
2. Sit with an upright posture and grasp the bar with a wide overhand grip, well beyond shoulder-width.
3. Unlatch the bar and hold it at full arm extension directly above your head.
4. Plant your feet firmly on the floor and engage your core to stabilize your torso.

How to do it

1. Inhale and slowly lower the bar behind your head until it reaches the level of your ears or the base of your skull.
2. Exhale as you press the bar vertically back to the starting position using a controlled, powerful motion.
3. Stop just short of locking out your elbows at the top to maintain constant tension on the deltoids.
4. Follow a tempo of 2 seconds for the descent and 1 second for the upward press.

Form checklist

• Keep your chest up and avoid excessive arching of the lower back.
• Maintain a neutral neck position; do not tuck your chin or crane your head forward.
• Ensure your elbows stay flared out to the sides rather than tucking forward.
• Only lower the bar as far as your shoulder mobility allows without pain or discomfort.

Pro tips

• Focus on driving the elbows 'out and up' to maximize the recruitment of the lateral deltoid heads.
• Squeeze your shoulder blades together slightly during the descent to provide a stable base for the press.

Make it harder

• Implement a 3-second eccentric phase to increase time under tension and metabolic stress.
• Add a 1-second pause at the bottom of the movement to eliminate momentum and increase difficulty.

Frequently asked

What muscles does the smith behind neck press work?

The smith behind neck press primarily targets the deltoids, pectorals, and triceps, and also works the abs, obliques, and serratus anterior as secondary muscles.

What equipment do you need for the smith behind neck press?

The smith behind neck press uses smith machine.

Is the smith behind neck press good for beginners?

The smith behind neck press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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