Smith Behind Neck Press
An exercise for the Shoulders - correct movement demonstrated with detailed steps.
● Step by step
- 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.
- Lift the bar off the rack and step back, maintaining a stable stance.
- Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- Press the bar up overhead until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
● Muscles worked
Delts (primary)TricepsUpper Back
