smith behind neck press
smith behind neck press — highlighted muscle: delts

Muscles worked

delts, triceps, upper back

Watch a demonstration

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smith behind neck press

Body part
shoulders
Equipment
smith machine
Target muscle
delts
Muscle group
triceps

Secondary muscles

tricepsupper back

How to perform it

  1. 1

    Adjust the seat height of the smith machine so that the bar is at shoulder level.

  2. 2

    Stand with your feet shoulder-width apart and your knees slightly bent.

  3. 3

    Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

  4. 4

    Lift the bar off the rack and step back, maintaining a stable stance.

  5. 5

    Lower the bar down to the back of your neck, keeping your elbows pointing forward.

  6. 6

    Press the bar up overhead until your arms are fully extended.

  7. 7

    Pause for a moment at the top, then slowly lower the bar back down to the starting position.

  8. 8

    Repeat for the desired number of repetitions.

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