Smith Behind Neck Press

deltsshoulderssmith machine

Learn how to do the Smith Behind Neck Press with proper form and technique. This smith machine exercise primarily targets your Delts, with secondary emphasis on Triceps, Upper Back.

Smith Behind Neck Press exercise demonstration showing proper form

How to Do the Smith Behind Neck Press

Follow these steps to perform the Smith Behind Neck Press with correct form:

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

Smith Behind Neck Press Muscles Worked

Primary

delts

Secondary

tricepsupper back

Exercise Details

Equipment
smith machine
Body Part
shoulders
Category
Extended

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