Thumbnail for the video of exercise: Smith Behind Neck Press

Smith Behind Neck Press

Exercise Profile

Body PartShoulders
EquipmentSmith machine
Primary MusclesDeltoid Anterior
Secondary MusclesDeltoid Lateral, Serratus Anterior, Triceps Brachii
AppStore IconGoogle Play Icon

Get the exercise library in your pocket!

Introduction to the Smith Behind Neck Press

The Smith Behind Neck Press is a strength-training exercise primarily targeting the shoulders, triceps, and upper back muscles. It's suitable for individuals at any fitness level, particularly those interested in improving their upper body strength and posture. By incorporating this exercise into their routine, individuals can enhance muscle definition, boost shoulder stability, and achieve a more balanced and stronger physique.

Performing the: A Step-by-Step Tutorial Smith Behind Neck Press

  • Grasp the bar with a wider than shoulder-width grip, palms facing forward, and unhook the bar from the safety locks.
  • Inhale and begin to lower the bar slowly down behind your head until your elbows are at a 90-degree angle, ensuring your back remains straight and your head upright.
  • Exhale as you press the bar back up to the starting position, fully extending your arms but not locking your elbows.
  • Pause for a moment at the top before repeating the movement for the desired number of repetitions.

Tips for Performing Smith Behind Neck Press

  • Controlled Movement: Avoid the temptation to use momentum or to rush through the exercise. Slow, controlled movement is key to working the muscles effectively and avoiding injury. Lower the bar slowly, pause slightly at the bottom, then push the bar up in a controlled manner.
  • Correct Grip: Your hands should be wider than shoulder-width apart on the bar. This wide grip will help engage your shoulders more effectively. Make sure your grip is firm but not overly tight; a too-tight grip can lead to wrist strain.
  • Range of Motion: It's important to use a full range of motion during the Smith Behind Neck Press. Lower the bar until it

Smith Behind Neck Press FAQs

Can beginners do the Smith Behind Neck Press?

The Smith Behind Neck Press is an advanced exercise that primarily targets the shoulders, but also works the triceps and upper back. It's not typically recommended for beginners due to its complex nature and the potential risk of injury if not performed correctly. Beginners should start with basic shoulder exercises like the military press or dumbbell shoulder press, and gradually progress to more advanced exercises as their strength and technique improve. Always consult a fitness professional or trainer for proper form and technique.

What are common variations of the Smith Behind Neck Press?

  • Dumbbell Shoulder Press is another alternative where you use dumbbells instead of a barbell, offering a greater range of motion.
  • The Arnold Press, named after Arnold Schwarzenegger, is a unique variation that involves rotating the wrists during the press to engage different parts of the shoulder.
  • The Push Press is a dynamic variation that incorporates a slight leg drive to help press the weight overhead, engaging more muscle groups.
  • The Standing Barbell Press is a traditional variation where you press the barbell overhead while standing, which also engages your core for stability.

What are good complementing exercises for the Smith Behind Neck Press?

  • Lateral Raises: Lateral raises work the lateral or side deltoids, which are indirectly targeted in the Smith Behind Neck Press. By strengthening these muscles, you can improve your overall shoulder stability and strength, enhancing the performance and safety of the Smith Behind Neck Press.
  • Upright Rows: Upright rows target both the shoulders and the traps, similar muscle groups to those worked in the Smith Behind Neck Press. This exercise can help to further develop these muscles, increasing your strength and endurance for the Smith Behind Neck Press.

Related keywords for Smith Behind Neck Press

  • Smith Machine Shoulder Exercise
  • Behind Neck Press Workout
  • Smith Press for Shoulders
  • Smith Machine Neck Press
  • Shoulder Strengthening with Smith Machine
  • Smith Behind Neck Shoulder Press
  • Smith Machine Upper Body Exercise
  • Behind-the-Neck Smith Press
  • Shoulder Workout on Smith Machine
  • Smith Machine Press for Shoulder Muscles