Shoulders Exercise · Smith Machine
Smith Behind Neck Press
Pressing behind the neck on the Smith machine locks the bar path, which removes some of the balance risk of a free-bar behind-neck press but does nothing to change the shoulder mobility this movement demands. It's a controversial variation — the position asks for more external shoulder rotation than most lifters comfortably have, so it's worth approaching cautiously and building range gradually rather than loading it heavy right away.
Go to the movement steps- Category
- Shoulders
- Equipment
- Smith Machine
- Target
- Delts
Exercise reference published by PlanWorkouts; see our editorial standards.
How to Do the Smith Behind Neck Press
- Set the smith machine bar to shoulder height.
- Stand with feet shoulder-width apart, knees slightly bent.
- Grip the bar overhand, slightly wider than shoulder-width.
- Unrack the bar and step back into a stable stance.
- Lower the bar behind your neck, keeping your elbows pointed forward.
- Press the bar overhead until your arms are fully straight.
- Hold briefly at the top, then slowly lower back to start.
- Execute the desired number of reps with smooth cadence and consistent focus on the delts.
Quick Exercise Facts
Practice and progression
Choose a short set of controlled repetitions or a manageable hold, following this movement's setup. End the set when you lose the demonstrated position. Build control before increasing repetitions, duration or resistance; holds, carries and moving drills need different prescriptions.
Technique & Form Tips
Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.
Common Mistakes to Avoid
- Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
- Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
- Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.
How to Breathe During This Exercise
Breathe steadily throughout the movement.
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Comfort and Control
Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.
General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.
Muscles Worked
The Smith Behind Neck Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.
More Shoulders Exercises
Band Front Lateral Raise
Band Front Raise
Band Reverse Fly
Band Shoulder Press
Band Standing Rear Delt Row
Band Twisting Overhead Press
More Delts Exercises
Band Y-Raise
Barbell Front Raise
Barbell One Arm Snatch
Barbell Rear Delt Raise
Barbell Rear Delt Row
Barbell Seated Behind Head Military Press
FAQ
- What muscles does the Smith Behind Neck Press work?
- The Smith Behind Neck Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.
- What equipment do I need for the Smith Behind Neck Press?
- You do the Smith Behind Neck Press with a smith machine. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.
- What form mistake should I watch for on the Smith Behind Neck Press?
- One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.
- How many sets and reps should I perform on the Smith Behind Neck Press?
- Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.