TETSUSmith Behind Neck Press
The Smith Behind Neck Press is a smith machine exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 8 steps below for correct form, with an animated demonstration.
How to do the Smith Behind Neck Press
- 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.
Common questions
What muscles does the Smith Behind Neck Press work?
The Smith Behind Neck Press primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Smith Behind Neck Press?
You need a smith machine to perform the Smith Behind Neck Press.
How many sets and reps of the Smith Behind Neck Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Smith Behind Neck Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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