Adjust the Smith machine bar to shoulder height, sit with your back supported, and grip the bar slightly wider than shoulder-width. Position it just above and behind your shoulders.
Execution
Lower the bar behind your head until your arms are parallel to the floor, pause briefly, then press it back up. Repeat for the desired reps.
Equipment required
Smith Machine
Target muscles
Shoulders
More Detailed Information
Smith Machine Behind Neck Press
How to Do:
Setup:
Adjust the Smith machine bar to shoulder height. Sit with your back supported and feet flat on the floor or a footrest.
Grip:
Grasp the bar slightly wider than shoulder-width with palms facing forward, ensuring wrists align with shoulders.
Starting Position:
Lift the bar off the rack and position it just above and behind your shoulders.
Lower:
Slowly lower the bar behind your head, keeping your elbows out to the sides. Stop when your upper arms are parallel to the floor.
Pause:
Briefly hold at the bottom for a stretch in your shoulders.
Press Up:
Push the bar upward, engaging your shoulders and triceps, returning to the starting position.
Repeat:
Perform the desired number of reps with controlled motion.
Benefits:
The Smith machine behind neck press targets the deltoids, upper traps, and triceps, enhancing shoulder strength and stability. The Smith machine provides guided movement, reducing the risk of imbalance. This exercise improves shoulder flexibility and posture, though it requires proper form to avoid strain on the neck and joints.
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