Smith Behind Neck Press
Description
The Smith machine behind-neck press is a vertical pressing exercise where the bar travels behind the head rather than in front. The behind-neck path shifts more demand onto the lateral deltoid and reduces anterior deltoid contribution. However, it demands excellent shoulder mobility — lifters with limited mobility or shoulder issues should avoid this exercise.
Equipment Required
Smith Behind Neck Press Instructions
- Position an upright bench inside the Smith machine so the bar tracks just behind your head when seated.
- Sit with your back against the pad. Grip the bar wider than shoulder-width.
- Pull your shoulder blades down and back. Brace your core. Plant your feet.
- Twist the bar to unrack. Lower the bar behind your head to roughly ear level — do not go deeper than ear level.
- Press the bar back up to lockout directly above your shoulders.
- Keep the descent controlled — the behind-neck position is harder on the shoulders under speed.
- Use lighter weight than front pressing. Shoulder safety is the priority.
- Stop immediately if you feel any shoulder discomfort. This exercise is not suitable for everyone.
Smith Behind Neck Press Form & Visual
Smith Behind Neck Press Benefits
- Shifts more emphasis to the lateral deltoid vs front pressing
- Builds the side shoulders with a different stimulus
- Guided bar path provides safety on a demanding exercise
- Useful for advanced lifters with excellent shoulder mobility
- Builds shoulder width with heavy loading
- Can be a useful variation in a periodized program
Smith Behind Neck Press Muscles Worked
- Lateral deltoid (increased emphasis)
- Anterior deltoid
- Triceps brachii
- Upper trapezius
- Serratus anterior
Smith Behind Neck Press Variations & Alternatives
- Smith Seated Shoulder Press (front)
- Barbell Seated Overhead Press
- Dumbbell Seated Shoulder Press
- Free-Weight Behind-Neck Press
- Pause Behind-Neck Press
- Smith Wide-Grip Behind-Neck Press
