Smith Machine Behind Neck Press: Video Tutorial & Exercise Guide
| Workout | Smith Machine Behind Neck Press |
| Primary Muscle Group | Shoulders |
| Secondary Muscle Group | Triceps |
| Equipment Required | Smith Machine |
| Force Type | Push |
| Mechanics | Compound |
| Exercise Type | Strength |
| Difficulty | Intermediate |
Smith Machine Behind Neck Press: Video Tutorial & Exercise Guide
Secondary Muscles
How to do Smith Machine Behind Neck Press – Step-by-Step Guide
- Step 1: Set the barbell on the Smith machine to just below shoulder height. Sit on a bench with the backrest vertical or slightly inclined, and position yourself under the bar so that it’s directly above your head. Grip the bar with a wide, overhand grip, slightly wider than shoulder-width.
- Step 2: Unrack the bar by lifting it off the safety catches and lowering it slowly behind your head. Keep your elbows pointing slightly forward and maintain a neutral spine with your core engaged.
- Step 3: Lower the barbell until it is just below the base of your skull or at the back of your neck, maintaining control throughout the movement.
- Step 4: Press the barbell upward in a controlled motion, extending your elbows fully while keeping your upper back and shoulders stable. Exhale as you push up.
- Step 5: Lower the bar back down slowly to the starting position, keeping the tension on your shoulders and upper back. Repeat for the desired number of repetitions.
Smith Machine Behind Neck Press Overview
The Smith Machine Behind Neck Press is a variation of the shoulder press that primarily targets the deltoid muscles, especially the posterior and medial heads. By pressing from behind the neck, the exercise places more emphasis on the rear delts and upper back muscles compared to traditional shoulder presses. The Smith machine offers stability and allows you to focus on form and control.
This exercise is useful for those looking to develop overall shoulder mass and definition, but it should be performed with caution to avoid excessive strain on the shoulder joints.
Benefits of Smith Machine Behind Neck Press
The Smith Machine Behind Neck Press isolates the shoulders, particularly the rear and lateral deltoids, helping to build shoulder size and strength. The Smith machine's fixed path offers additional stability, allowing you to focus on form and controlled movements. This exercise also engages the traps and upper back, contributing to a balanced upper-body workout.
It’s a good variation for those looking to break through plateaus or target different areas of the deltoids compared to standard shoulder presses.
Smith Machine Behind Neck Press: Pro Tips & Advanced Techniques
Ensure you have proper shoulder mobility before attempting this exercise, as lowering the bar behind the neck can place extra strain on the shoulder joints. Keep your elbows in a slightly forward position to reduce stress on the rotator cuffs. For an added challenge, you can pause at the bottom of the movement or slow down the lowering phase to increase time under tension. Focus on controlled, smooth movements to avoid shoulder strain.
Progression Plan for Smith Machine Behind Neck Press
| Level | Sets | Reps | Progression Tips |
|---|---|---|---|
| Beginner | 2-3 | 8-10 | Use a light weight to ensure proper shoulder mobility and form before progressing to heavier weights. |
| Intermediate | 3 | 10-12 | Gradually increase the weight while maintaining proper form and control, focusing on shoulder stability. |
| Advanced | 4 | 12-15 | Increase the weight or add a pause at the bottom of the movement to increase time under tension for muscle growth. |
Frequently Asked Questions (FAQs) of Smith Machine Behind Neck Press
What muscles does the Smith Machine Behind Neck Press target?
This exercise primarily targets the deltoid muscles, especially the rear and lateral delts, while also engaging the upper traps and upper back muscles.
Is the Smith Machine Behind Neck Press safe for beginners?
While the exercise can be performed by beginners, it is important to have good shoulder mobility. Beginners should use light weights and focus on proper form to avoid straining their shoulders.
How can I make the Smith Machine Behind Neck Press more challenging?
To increase difficulty, you can add more weight, slow down the eccentric (lowering) phase, or incorporate a pause at the bottom of the movement to increase muscle activation and time under tension.
What common mistakes should I avoid during the Smith Machine Behind Neck Press?
Avoid lowering the bar too far down, which can place excessive stress on the shoulder joints. Keep the movement controlled and avoid jerking motions to protect your shoulders and maintain proper form.
How often should I include Smith Machine Behind Neck Presses in my routine?
Incorporate this exercise 1-2 times per week as part of your shoulder or upper-body workout to build shoulder strength and mass.
