Smith Behind Neck Press

Description

How to Do Smith Behind Neck Press

1. 1
   Setup

   Position a flat bench in the Smith machine, or stand directly under the bar. Adjust the bar height so it's slightly below shoulder level when seated or standing.

2. 2
   Setup

   Step under the bar and place it on your upper traps. Use a wide overhand grip, slightly wider than shoulder-width, with your palms facing forward.

3. 3
   Setup

   Unrack the bar by rotating it forward, ensuring the safety catches are disengaged. Your elbows should be pointing slightly back and out.

4. 4

   Inhale, then exhale as you press the bar straight overhead until your arms are fully extended, but without locking your elbows.

5. 5

   Slowly lower the bar back down behind your neck, controlling the movement until it reaches your upper traps or a comfortable depth. Inhale during the descent.

6. 6

   Maintain a stable torso throughout the movement, avoiding excessive arching of the lower back. Repeat for the desired number of repetitions.

Tips

• Prioritize shoulder mobility: Ensure you have adequate shoulder external rotation and thoracic spine mobility to perform this movement safely.
• Keep your core engaged: Brace your abdominal muscles throughout the lift to stabilize your spine and prevent excessive lumbar arching.
• Control the eccentric phase: Slowly lower the bar behind your neck to maximize time under tension and enhance muscle growth.
• Elbow position: Keep your elbows slightly tucked forward, rather than flared directly out to the sides, to reduce stress on the shoulder joint.

Common Mistakes

• ×Using excessive weight causes you to arch your lower back or struggle to control the bar; reduce the weight to maintain a stable spine and full control.
• ×Flaring elbows too wide places undue stress on the shoulder joint; keep your elbows slightly forward and under the bar path.
• ×Rushing the downward phase diminishes muscle engagement; control the eccentric movement, lowering the bar slowly and deliberately.