Smith Behind Neck Press
Also known as: smith machine behind neck press
Skip the guesswork: Smith Behind Neck Press leans on a guided vertical bar path for delt size from every angle.
How to do Smith Behind Neck Press
- Adjust the seat height of the smith machine so that the bar is at shoulder level.
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
- Lift the bar off the rack and step back, maintaining a stable stance.
- Lower the bar down to the back of your neck, keeping your elbows pointing forward.
- Press the bar up overhead until your arms are fully extended.
- Pause for a moment at the top, then slowly lower the bar back down to the starting position.
- Repeat for the desired number of repetitions.
Smith Behind Neck Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Add load in small steps since the bar is stable.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. The fixed path lets you push closer to failure safely.
Common Smith Behind Neck Press Mistakes
Forgetting to set the safety hooks before a heavy set
Position the catches just below your bottom range before you start.
Swinging more weight than the delts can actually control
Drop the load until the arm rises without help from the torso.
Grinding heavy singles when the plan called for quality reps
Hold the prescribed effort so the rest of the week stays trainable.
Easier and Harder Than Smith Behind Neck Press
Swap Smith Behind Neck Press For
Smith Behind Neck Press — Frequently Asked Questions
How do you do the Smith Behind Neck Press?
Adjust the seat height of the smith machine so that the bar is at shoulder level. Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Use a Smith machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Smith Behind Neck Press work?
The Smith Behind Neck Press primarily targets the delts. It is classified as a shoulders exercise and is performed with a Smith machine.
How many sets and reps of the Smith Behind Neck Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Set the safety catches so you can train hard alone. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Smith Behind Neck Press good for beginners?
Not usually. The Smith Behind Neck Press is an advanced movement that assumes existing strength and joint control. Build up through easier shoulders progressions first, then add this once the basics feel comfortable.
What can I do instead of the Smith Behind Neck Press?
Try the Kettlebell One Arm Snatch, Cable Alternate Shoulder Press or the Band Twisting Overhead Press. Each trains the delts with a similar movement pattern, so you can swap based on the equipment you have available.
Is the Smith Behind Neck Press the same as the smith machine behind neck press?
Yes. The Smith Behind Neck Press is also commonly called the smith machine behind neck press. Different gyms and training programs label it differently, but "smith machine behind neck press" refer to this same movement.
