Smith Behind Neck Press
Strengthen your shoulders and triceps with the Smith Behind Neck Press. This compound exercise builds upper body strength and targets the deltoids.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Smith Behind Neck Press
Band Behind Neck Shoulder Press
Shoulders · Deltoid Anterior · Band
Smith Standing Behind Head Military Press
Shoulders · Deltoid Anterior · Smith machine
Landmine Press
Shoulders · Body weight
Standing Behind Neck Press
Shoulders · Deltoid Anterior · Barbell
Description
A strength training exercise that targets the shoulders and upper back, performed on a Smith machine.
Save Smith Behind Neck Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Smith Behind Neck Press
- 01Setup
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.
- 02Setup
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.
- 03Setup
Unrack the bar by rotating it forward, ensuring the safety catches are disengaged. Your elbows should be pointing slightly back and out.
- 04
Inhale, then exhale as you press the bar straight overhead until your arms are fully extended, but without locking your elbows.
- 05
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.
- 06
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.
In the Ellim app, Smith Behind Neck Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train smith behind neck press?
Get Ellim — FreeQuestions
What muscles does Smith Behind Neck Press work?
Smith Behind Neck Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Smith Behind Neck Press good for beginners?
Smith Behind Neck Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Smith Behind Neck Press?
You need Smith machine to perform Smith Behind Neck Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Smith Behind Neck Press?
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.
What are common mistakes when doing Smith Behind Neck Press?
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.
Related exercises
Smith Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Smith Standing Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Smith Standing Military Press
Shoulders · Deltoid Anterior · Smith machine
Smith Seated Shoulder Press
Shoulders · Deltoid Anterior · Smith machine
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Smith Behind Neck Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store