The smith behind neck press is a shoulder exercise performed on a smith machine, targeting the deltoids with secondary emphasis on the triceps and upper back. The movement involves pressing a barbell from behind the neck to overhead, requiring good shoulder mobility and stability.
Quick Facts
How to Do Smith Behind Neck Press
Follow these step-by-step instructions to perform Smith Behind Neck Press with proper form and technique.
- Adjust the seat height of the smith machine so that the bar is at shoulder level.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lift the bar off the rack and step back, maintaining a stable stance.
- Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- Press the bar up overhead until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Smith Behind Neck Press targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Smith Behind Neck Press
Incorporating Smith Behind Neck Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Delts Development: Smith Behind Neck Press directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Upper Back, providing additional training stimulus without extra exercises.
- Functional Strength: Strength exercises like Smith Behind Neck Press build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Smith Behind Neck Press safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Smith Behind Neck Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Smith Behind Neck Press, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.