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Smith Machine Behind Neck Press
A vertical press on the Smith machine from behind the neck that targets the deltoids and triceps to build upper body strength and hypertrophy; requires adequate shoulder mobility and is guided for stability.
About Exercise
Equipment
Smith Machine
Difficulty
4/5 • Intermediate
Primary Muscle Groups
Shoulders, Triceps
Secondary Muscles
Traps
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapShoulders
10/10Anterior Delts, Medial Delts, Rear Delts
Triceps
8/10Long Head, Lateral Head, Medial Head
Traps
5/10Upper Traps, Mid Traps
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
90-120 seconds
How to Perform
Set up an adjustable bench inside the Smith machine in an upright position. Position the bar behind your neck at shoulder height and set safety catches at ear level. Grip the bar slightly wider than shoulder-width with an overhand grip.
- Unrack the bar by pushing up slightly and engaging your core.
- Inhale and lower the bar behind your head until upper arms are parallel to the floor, keeping elbows back.
- Exhale and press the bar straight up by extending your arms without locking elbows.
- Lower the bar controlled back to the starting position.
- Repeat for reps, then rerack securely.
Coaching Tips
Form Cues
- Keep head neutral
- Elbows back and out
- Core tight
- Drive through shoulders
- Avoid arching back
Breathing
Inhale during the lowering phase and exhale forcefully during the press while bracing your core.
Tempo
3-1-1
Range of Motion
Lower until upper arms are parallel to the floor or slightly below without shoulder discomfort; press until arms are fully extended short of elbow lockout.
Safety
Safety Notes
- Avoid if shoulder impingement or limited mobility exists
- Do not lower beyond comfort to prevent rotator cuff strain
- Set safeties to catch bar at parallel arm level
- Warm up shoulders thoroughly
- Stop if any sharp pain occurs
Spotting
Not typically needed due to machine safeties; use spotter for unracking heavy loads or if transitioning to free weights.
Common Mistakes
- Lowering too deep causing impingement
- Flaring elbows excessively
- Using momentum instead of control
- Arching lower back to compensate
- Locking elbows at top
When to Avoid
- Shoulder impingement
- Rotator cuff injury
- Limited shoulder external rotation
- Acute neck pain
Flexibility Needed
- Shoulder external rotation to 90 degrees
- Thoracic extension for upright posture
Build Up First
- Mastery of front overhead press
- Basic shoulder stability assessment
Also known as
Behind the Neck Press, Smith Behind Neck Shoulder Press, Seated Behind Neck Press
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