Movement overview

The Smith Seated Behind Neck Press is a shoulder exercise performed using a Smith machine. It targets the deltoid muscles, particularly the posterior and lateral heads, as well as engaging the triceps and upper back muscles. This exercise provides a controlled movement path, reducing the need for stabilization and allowing for focused muscle engagement.

Step-by-step cues

1. Adjust the seat height of the Smith machine so that the barbell is at shoulder level when seated.
2. Sit on the bench with your back straight and feet flat on the floor.
3. Grip the barbell slightly wider than shoulder-width with your palms facing forward.
4. Unrack the bar by pushing it up slightly and moving it forward to clear the hooks.
5. Lower the bar slowly behind your head until it is just above your shoulders.
6. Press the bar back up to the starting position, fully extending your arms but avoiding locking your elbows.
7. Repeat for the desired number of repetitions.

Technical tips

• Ensure your back remains straight and pressed against the bench throughout the movement to prevent injury.
• Keep your core engaged to maintain stability and support your lower back.
• Avoid lowering the bar too far down to prevent shoulder strain; stop when your elbows are at about a 90-degree angle.
• Use a controlled tempo both when lowering and pressing the bar to maximize muscle engagement.
• Start with a lighter weight to focus on proper form before increasing resistance.
• Breathe in as you lower the bar and exhale as you press it back up.