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Shoulders · Advanced

Behind Neck Smith Press

Behind-the-neck Smith press that demands shoulder mobility and conservative loading.

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Behind Neck Smith Press demonstration

Exercise overview

Training details

ShouldersTricepsUpper BackCore

Equipment

Smith Machine

Sets × reps

3 × 10

Rest

1 min 30 sec

How to perform it

Step-by-step instructions

  1. 01Prefer a standard Smith-machine shoulder press in front of the head because the fixed behind-neck path requires exceptional pain-free shoulder motion.
  2. 02If a qualified coach has selected this variation, set an upright bench, light load, and safety stops before sitting beneath the bar.
  3. 03Take a wide comfortable grip and begin with the bar no lower than ear height.
  4. 04Press upward without flaring the ribs, pushing the head forward, or forcing shoulder rotation.
  5. 05Lower only to ear height under control and stop immediately if the shoulder or neck becomes uncomfortable.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Easier regressionFront Smith Shoulder PressRelated variationSmith Machine Standing Shoulder Press

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Alternatives

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