Smith Behind Neck Press

Smith Behind Neck Press


This exercise involves pressing a barbell or dumbbells from behind the neck while standing or seated. It primarily targets the shoulders and triceps, but also engages the upper back and core muscles for stability. It is important to use proper form and avoid excessive weight to prevent injury.

Muscle Group

Equipment Required

Smith Behind Neck Press Instructions

  1. Start by standing with your feet shoulder-width apart and holding a barbell with an overhand grip behind your neck.
  2. Make sure your elbows are pointing forward and your upper arms are parallel to the ground.
  3. Inhale and slowly lower the barbell towards your shoulders, keeping your elbows pointing forward.
  4. Exhale and push the barbell back up to the starting position, fully extending your arms.
  5. Repeat for the desired number of reps.

Smith Behind Neck Press Form & Visual

Smith Behind Neck Press

Smith Behind Neck Press Benefits

  • Targets the shoulders, specifically the deltoids
  • Helps to improve shoulder mobility and flexibility
  • Engages the trapezius muscles in the upper back
  • Can be performed with heavier weights than traditional overhead presses
  • Allows for a greater range of motion compared to other shoulder exercises

Smith Behind Neck Press Muscles Worked

  • Deltoids
  • Triceps
  • Trapezius
  • Rhomboids
  • Levator Scapulae

Smith Behind Neck Press Variations & Alternatives