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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Frequently Asked Questions

What muscles does the Smith Behind Neck Press work?

The Smith Behind Neck Press primarily targets your Delts. Secondary muscles worked include Triceps, Upper Back. This makes it an effective exercise for developing your shoulders.

What equipment do I need for the Smith Behind Neck Press?

The Smith Behind Neck Press requires smith machine. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.

How do I perform the Smith Behind Neck Press with proper form?

Start by 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. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.

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