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All exercises

Smith behind neck press

Advanced

Smith behind neck press is a compound smith machine exercise for the front delts, also working the triceps and upper back.

What it works

Primary muscle

Front delts

Also works

TricepsUpper back

Equipment
Smith machine
Type
Compound · Push
Logged as
Weight × reps
Suggested rest
3 min

How to do it

  1. 1Adjust the seat height of the smith machine so that the bar is at shoulder level.
  2. 2Stand with your feet shoulder-width apart and your knees slightly bent.
  3. 3Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. 4Lift the bar off the rack and step back, maintaining a stable stance.
  5. 5Lower the bar down to the back of your neck, keeping your elbows pointing forward.
  6. 6Press the bar up overhead until your arms are fully extended.
  7. 7Pause for a moment at the top, then slowly lower the bar back down to the starting position.
  8. 8Repeat for the desired number of repetitions.

What to do instead

  • Standing behind neck pressBarbell
  • Dumbbell cuban pressDumbbell
  • Kettlebell arnold pressKettlebell
  • Barbell standing bradford pressBarbell
  • Barbell seated bradford rocky pressBarbell

Easier variations

  • Dumbbell bench seated pressDumbbell
  • Dumbbell seated alternate pressDumbbell
  • Dumbbell standing palms in pressDumbbell
  • Dumbbell w-pressDumbbell
Logged today · 3 min restSmith behind neck press

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