SPLYT · Workouts · Routines · Exercises · Tools
Shoulders · Smith machine · Advanced

How to do Smith Behind Neck Press

The smith behind neck press is a shoulder exercise performed on a smith machine, targeting the deltoids with secondary emphasis on the triceps and upper back. The movement involves pressing a barbell from behind the neck to overhead, requiring good shoulder mobility and stability.

Smith Behind Neck Press demonstration
Primary muscle
Shoulders
Also works
Triceps and Upper back
Equipment
Smith machine
Level
Advanced
Category
Shoulders

How to do Smith Behind Neck Press, step by step

  1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
  2. Stand with your feet shoulder-width apart and your knees slightly bent.
  3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the bar off the rack and step back, maintaining a stable stance.
  5. Lower the bar down to the back of your neck, keeping your elbows pointing forward.
  6. Press the bar up overhead until your arms are fully extended.
  7. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
  8. Repeat for the desired number of repetitions.

Muscles worked

Smith Behind Neck Press works your shoulders as the main mover, with help from your triceps and upper back.

Track Smith Behind Neck Press in SPLYT

Smith Behind Neck Press is already in SPLYT’s exercise library. Log your sets, reps and weight on iPhone or Apple Watch, with last time’s weights already filled in.

Get SPLYT on the App Store

More shoulder exercises

All 151 shoulder exercises →

More with a smith machine

Every smith machine exercise → · The full exercise library →