How to do the Smith Behind Neck Press
Smith Behind Neck Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using smith machine, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Smith Behind Neck Press demonstration · © GymiaFit
Smith Behind Neck Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Smith Machine
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Smith Behind Neck Press step by step
- 1Adjust the seat height of the smith machine so that the bar is at shoulder level.
- 2Stand with your feet shoulder-width apart and your knees slightly bent.
- 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- 4Lift the bar off the rack and step back, maintaining a stable stance.
- 5Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- 6Press the bar up overhead until your arms are fully extended.
- 7Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- 8Repeat for the desired number of repetitions.
Smith Behind Neck Press — questions
What muscles does the Smith Behind Neck Press work?
The Smith Behind Neck Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Smith Behind Neck Press?
You need smith machine. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Smith Behind Neck Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Smith Behind Neck Press?
Smith Seated Shoulder Press, Smith Shoulder Press, Smith Standing Behind Head Military Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Smith Behind Neck Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.