Intermediate
SMITH BEHIND NECK PRESS
Shoulders
Body Part
Delts
Target Muscle
Smith machine
Equipment
Intermediate
Difficulty
Target Muscles
Delts
Views
1
Est. Calories/min
5.00
How To Perform
1
Step:1 Adjust the seat height of the smith machine so that the bar is at shoulder level.
2
Step:2 Stand with your feet shoulder-width apart and your knees slightly bent.
3
Step:3 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
4
Step:4 Lift the bar off the rack and step back, maintaining a stable stance.
5
Step:5 Lower the bar down to the back of your neck, keeping your elbows pointing forward.
6
Step:6 Press the bar up overhead until your arms are fully extended.
7
Step:7 Pause for a moment at the top, then slowly lower the bar back down to the starting position.
8
Step:8 Repeat for the desired number of repetitions.
Quick Tips
- Warm up properly before starting
- Maintain proper form throughout
- Control the negative (eccentric) phase
- Breathe out during the effort phase
- Rest 60–90 seconds between sets
Rest Timer
01:00
