Smith Machine Behind-the-Neck Press
Also known as: Smith Behind-the-Neck Press, Smith Machine Behind-the-Head Press
Variation of: Behind-the-Neck Press
Body region
Equipment
Technique
- Set an upright bench in the Smith machine so the bar travels just behind your head.
- Sit tall, take a grip wider than your shoulders and unhook the bar at the top.
- Lower the bar under control to about ear level, no lower than your shoulders allow without strain.
- Press back up until your arms are straight, then re-hook the bar at the end of the set.
Cues
- Keep the head neutral and the chest up; do not push the chin forward.
- Stop the descent where the shoulders still feel stable.
- Set the safety stops at ear height before you start.
Common mistakes
- Bringing the bar down to the neck with a forced range.
- Using a narrow grip that crowds the shoulders.
- Arching the lower back off the pad to finish the press.