Smith Machine Behind the Neck Shoulder Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Shoulders
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Smith Machine
Fitness Level
Intermediate
Variations
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Smith Machine Behind the Neck Shoulder Press is a compound upper-body exercise primarily targeting the shoulder muscles, particularly the deltoids, while also engaging the triceps as secondary movers. Performed using a Smith machine, this variation of the overhead press involves lowering the bar behind the head to place greater emphasis on the rear and lateral delts. The fixed bar path of the Smith machine helps with stability and control, making it suitable for intermediate to advanced lifters focused on isolating shoulder muscles. Proper form is essential to reduce stress on the neck and shoulder joints, as the behind-the-neck motion can place the shoulders in a vulnerable position if not executed correctly.
How to Perform
Set up an upright bench directly under the Smith machine bar, making sure it's aligned with the bar’s path of movement. The bench should support your back fully in a vertical position.
Position the bar at a height just below your shoulders when you're standing. Load an appropriate amount of weight onto the machine, keeping your experience and strength level in mind.
Sit down with your back firmly pressed against the bench and feet planted flat on the ground for stability. Reach up and grasp the bar with your palms facing forward, slightly wider than shoulder-width apart.
Carefully lift the bar off the safety hooks and stabilize it above your head. Take a deep breath, engage your core muscles, and slightly tuck your chin to keep your neck in a neutral position.
Slowly lower the bar behind your head, aiming for the base of your neck or the top of your traps, depending on your shoulder mobility. Control the movement and avoid letting your elbows flare out too far.
Push the bar back up in a strong, steady motion until your arms are fully extended overhead. Breathe out as you complete the press, maintaining control throughout the lift.
Continue the movement for your planned number of reps, focusing on smooth, controlled motion and avoiding any jerking or bouncing at the bottom of the lift.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Start with a lighter load than you would normally use for a standard overhead press, as the behind-the-neck variation places more demand on shoulder mobility and control.
Focus on a slow, deliberate pace throughout the entire movement, ensuring you're maintaining steady control as you lift the bar overhead and as you bring it back down.
If you experience any discomfort or strain in your shoulders while performing the exercise, try adjusting your hand placement to a slightly wider position. You can also consider switching to a different overhead pressing variation that feels more natural for your range of motion and joint health.
How Not to Perform
Do not lower the bar too far down your neck — bringing the bar too low can excessively strain your shoulder joints and cervical spine. Aim to stop around ear or trap level to stay in a safe range of motion.
Avoid using heavy weights that compromise your form — going too heavy increases the risk of injury and shifts the effort away from your delts to other muscles or joints trying to compensate.
Don’t rush the movement — using momentum or jerking the bar up reduces muscle engagement and increases joint stress. Always perform the lift in a slow and controlled manner.
Do not let your elbows flare out too far to the sides — excessive flaring can create unnecessary tension in the shoulder joint and reduce stability. Keep elbows slightly in line with your hands.
Never arch your lower back excessively — this puts pressure on your spine and reduces core stability. Keep your back firmly against the bench with your core engaged throughout.
Avoid leaning your head forward or tilting your neck — doing so can cause neck strain. Instead, keep your chin slightly tucked and head in a neutral, stable position.
Don’t grip the bar too narrow or too wide — both can limit the effectiveness of the movement or increase strain. Aim for a grip just wider than shoulder width for balanced shoulder activation.
Don’t ignore shoulder discomfort or pain — pushing through pain can lead to injury. If you feel sharp or unusual discomfort, stop the exercise and reassess your form, grip, or alternative movements.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
