Smith Behind Neck Press
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.
How to Do the Smith Behind Neck Press
Follow these steps to perform the Smith Behind Neck Press with correct form:
- 1Adjust the seat height of the smith machine so that the bar is at shoulder level.
- 2Stand with your feet shoulder-width apart and your knees slightly bent.
- 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Lift the bar off the rack and step back, maintaining a stable stance.
- 5Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- 6Press the bar up overhead until your arms are fully extended.
- 7Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- 8Repeat for the desired number of repetitions.
Smith Behind Neck Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- smith machine
- Body Part
- shoulders
- Category
- Extended
Recovery & Training Frequency
- Recommended Recovery Time
- 2–4 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
Sets & Reps by Goal
Strength
- Sets
- 3–6
- Reps
- 1–5
- Rest
- 3–5 min
Use 80–95% of 1RM. The primary goal is maximal force production. Linear or undulating periodisation works well.
Hypertrophy
- Sets
- 3–5
- Reps
- 6–12
- Rest
- 60–120 s
Keep 1–3 reps in reserve (RIR). Compound lifts at moderate load drive significant hypertrophy across multiple muscle groups simultaneously (Schoenfeld, 2010).
Endurance
- Sets
- 2–4
- Reps
- 15–20
- Rest
- 30–60 s
Lighter loads with higher reps improve local muscular endurance and work capacity. Not typically a primary use case for heavy barbell movements.
Which Workout Splits Include Smith Behind Neck Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Shoulder Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
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.
How often should I do the Smith Behind Neck Press?
For most people, allow 2–4 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Compound barbell pressing and pulling movements tax both primary and stabilising muscles. Schoenfeld (2010) notes 48–72 h is sufficient for most intermediate trainees; heavier loads or higher volume push toward the upper end of this range.
What are the best sets and reps for the Smith Behind Neck Press?
It depends on your goal. For strength: 3–6 sets of 1–5 with 3–5 min rest. For hypertrophy (muscle growth): 3–5 sets of 6–12 with 60–120 s rest. For endurance: 2–4 sets of 15–20 with 30–60 s rest.
Which workout splits is the Smith Behind Neck Press best for?
The Smith Behind Neck Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Shoulder Day). It is classified as a push, upper movement.
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