Smith Machine Shoulder Press Behind Neck overview
The Smith Machine Shoulder Press Behind Neck is a compound exercise that targets the deltoids, trapezius, and triceps. Utilizing the Smith Machine provides stability and a guided range of motion, making it suitable for individuals of various fitness levels. Explore the specifications, step-by-step instructions, and variations to optimize the benefits of the Smith Machine Shoulder Press Behind Neck in your strength training routine.
The Smith Machine Shoulder Press Behind Neck primarily targets the deltoids and trapezius muscles.
Smith Machine Shoulder Press Behind Neck – how to perform
- Step 1: Adjust the Smith Machine bar to a height just above head level.
- Step 2: Stand with your feet shoulder-width apart, positioning yourself under the Smith Machine bar.
- Step 3: Grasp the bar with a pronated (overhand) grip, hands slightly wider than shoulder-width apart.
- Step 4: Unrack the bar and take a step forward to clear the machine.
- Step 5: Press the bar overhead by extending your arms, fully locking out at the top.
- Step 6: Lower the bar back down behind your neck with control, allowing your elbows to flex to around 90 degrees.
- Step 7: Repeat the movement for the desired number of repetitions.
Perform each repetition with controlled movements, focusing on the engagement of the deltoids and trapezius.
Starting position
Final position
CAUTION: Rember to consult with a fitness professional or healthcare provider before starting a new exercise program, especially if you have any pre-existing conditions.
Exercise Tips
- Ensure a comfortable grip width, typically wider than shoulder-width for most individuals.
- Keep your chest up and avoid leaning forward excessively.
- Engage your core muscles to maintain stability throughout the movement.
- Control the descent of the bar to avoid unnecessary stress on the shoulders.
Variations
- Seated Smith Machine Shoulder Press Behind Neck: Perform the exercise while seated for added stability.
- Dumbbell Shoulder Press Behind Neck: Use dumbbells for a more natural range of motion and individual arm engagement.
- Standing Smith Machine Shoulder Press (Front): Press the bar in front of your head for a different angle of engagement.
- Smith Machine Push Press: Incorporate a slight leg bend and use leg drive to assist with the press.