Shoulders
Smith Machine Behind the Neck Press
The Smith Machine Behind the Neck Press is a strength exercise in a Smith machine for your shoulders. Share of the load in the Zulta muscle model: front delts 32%, side delts 22% and triceps (lateral head) 10%.
How to do it
- Place an upright bench inside a smith machine so the bar lowers just behind your head.
- Sit with your back against the pad and grip the bar wider than shoulder-width.
- Unhook the bar with the forearms vertical and the head slightly forward.
- Press the bar straight up until the arms are straight overhead.
- Lower it under control to about ear level behind the head.
Tips
- Set the safety stops at the lowest depth that feels smooth for your shoulders.
- Use a lighter load than for a front press.
Common mistakes
- Dropping the chin to the chest to make room.
- Lowering until the bar touches the neck.
- Using a narrow grip that forces the elbows back.
Muscles worked by the Smith Machine Behind the Neck Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Seated removes most of the trunk demand. Pressing from behind the head is abduction in the frontal plane. Fixed path, little stabilising. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Smith Machine Behind the Neck Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Machine Overhead Press Seated
- Machine Shoulder Press
- Machine Shoulder Press (Neutral Grip)
- Smith Machine Overhead Press
Similar exercises
Frequently asked questions
What muscles does the Smith Machine Behind the Neck Press work?
Mainly the front delts and side delts. The triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Smith Machine Behind the Neck Press good for beginners?
The Smith Machine Behind the Neck Press is rated intermediate. If you are new, learn the Machine Overhead Press Seated first and build up from there.
What is a good alternative to the Smith Machine Behind the Neck Press?
For example the Barbell Behind Neck Press, Bradford Press and Machine Overhead Press Seated. They train mostly the same muscles, some with different equipment.
How do you make the Smith Machine Behind the Neck Press harder?
Add weight or reps, or move on to the Barbell Z Press and Z Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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