Smith Machine Behind Neck Press
The seated behind-the-neck press in the Smith machine, the back on an upright bench; the rails and the pad leave only the shoulders and arms to move.
How to do it
Setup
Upright bench set under the Smith bar so the bar passes just behind the head, back on the pad, grip wider than the shoulders.
Steps
- Unhook the bar and press it up to lockout.
- Keep the back on the pad and the chin tucked.
- Lower behind the head to about ear level, never to the neck.
Common mistakes
Bar path meeting the head: slide the bench forward until the bar passes behind it. Lowering to the neck because the rails allow it: stop at ear level. Heavy plates: this press suits a light load and a slow lowering.
Breathing
Exhale pressing, inhale lowering.
