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Smith Behind Neck Press
The Smith Behind Neck Press is a shoulder workout done on a Smith machine. It focuses on building shoulder muscles but also helps your upper arms and upper back. To do this, you push the bar from the back of your neck straight up over your head. You need very flexible shoulders to do this exercise correctly.
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How to Perform
- 1Set the bar on the Smith machine to the same height as your shoulders.
- 2Stand tall with your feet spread as wide as your shoulders and bend your knees a little.
- 3Hold the bar with your palms facing forward, placing your hands wider than your shoulders.
- 4Unrack the bar and take a step back to find a steady standing position.
- 5Slowly bring the bar down behind your head toward your neck, keeping your elbows pointing to the front.
- 6Push the bar straight up toward the ceiling until your arms are straight.
- 7Hold the bar at the top for a second, then slowly lower it back to where you started.
- 8Do this movement again for the number of times you planned.
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