Smith-Machine Behind-Neck Press
Build shoulder strength with the Smith Machine Behind-Neck Press! A classic exercise - proceed with caution and proper form.
The Smith-Machine Behind-Neck Press is a compound exercise that mainly works the chest and shoulders, with help from the traps and triceps. You'll need: exercise bench or smith machine or weight plates.
Required Equipment
Smith-Machine Behind-Neck Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Front Shoulder (anterior deltoid)
Secondary
Upper Traps (trapezius, upper fibers); Triceps (triceps brachii)
Smith-Machine Behind-Neck Press Variations and Alternatives
How to do the Smith-Machine Behind-Neck Press
Adjust the Smith machine bar to about chest level and load it with an appropriate amount of weight.
Position a bench underneath the Smith machine, ensuring it allows you to sit comfortably with the bar slightly behind your head at the starting position.
Sit on the bench with your back straight and eyes looking forward. Plant your feet firmly on the floor for stability.
Reach up and grip the bar with a wide overhand grip, your hands slightly wider than shoulder-width apart.
Unlatch the bar and slowly lower it down towards the base of your neck while keeping your elbows flared out to the sides.
Lower the bar under control until it lightly touches, or comes close to, the back of your neck. Inhale as you lower the bar.
Exhale and press the bar upward to the starting position, extending your arms fully but without locking out your elbows.
Repeat for the desired number of repetitions, maintaining a controlled movement throughout.
After completing your set, engage the safety hooks to latch the bar securely onto the Smith machine.
Note: The Smith Behind Neck Press can put significant stress on the shoulder joints, so it is important to warm up properly before attempting this exercise and to use a weight that allows you to maintain proper form without straining. If you have any shoulder issues or discomfort, consider an alternative shoulder exercise.
Smith-Machine Behind-Neck Press FAQs
What muscles does the Smith-Machine Behind-Neck Press work?
The Smith-Machine Behind-Neck Press mainly works the chest and shoulders, with help from the traps and triceps. The main muscles are the pectoralis major and anterior deltoid.
What equipment do you need for the Smith-Machine Behind-Neck Press?
Exercise bench or smith machine or weight plates.
Is the Smith-Machine Behind-Neck Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Smith-Machine Behind-Neck Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Smith-Machine Behind-Neck Press variations and alternatives?
Similar exercises include the Barbell Behind-Back Push-Press, Barbell Seated Overhead Behind-Neck Press, Smith-Machine Pushup and Behind-Neck Push-Press.
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