# Smith Machine Behind-the-Neck Press

URL: https://heatsy.app/ex/smith-behind-the-neck-press

Also known as: Smith Behind-the-Neck Press, Smith Machine Behind-the-Head Press

Variation of: [Behind-the-Neck Press](https://heatsy.app/ex/behind-the-neck-press)

Body region: Shoulders, Arms

## Equipment

- Smith Machine
- Adjustable Bench

## Technique

1. Set an upright bench in the Smith machine so the bar travels just behind your head.
2. Sit tall, take a grip wider than your shoulders and unhook the bar at the top.
3. Lower the bar under control to about ear level, no lower than your shoulders allow without strain.
4. 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.

## Variations

- [Seated Behind-the-Neck Press](https://heatsy.app/ex/seated-behind-the-neck-press)

## Alternatives

- [Smith Machine Seated Shoulder Press](https://heatsy.app/ex/smith-machine-seated-shoulder-press)
- [Seated Dumbbell Overhead Press](https://heatsy.app/ex/seated-dumbbell-overhead-press)