smith behind neck press: technique and muscles worked

Animated demonstration of smith behind neck press

How to do this exercise

Step:1 Adjust the seat height of the smith machine so that the bar is at shoulder level.
Step:2 Stand with your feet shoulder-width apart and your knees slightly bent.
Step:3 Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
Step:4 Lift the bar off the rack and step back, maintaining a stable stance.
Step:5 Lower the bar down to the back of your neck, keeping your elbows pointing forward.
Step:6 Press the bar up overhead until your arms are fully extended.
Step:7 Pause for a moment at the top, then slowly lower the bar back down to the starting position.
Step:8 Repeat for the desired number of repetitions.

Equipment: Smith machine
Body part: Shoulders
Target muscle: Anterior deltoid Lateral deltoid
Secondary muscle: Triceps Trapezius Posterior deltoid

Hypertrophy grade

Average6 / 10

Nemeo’s take

The Smith neck press offers good stability, allowing you to load heavy without worrying about balance, which can promote recruitment of the deltoid. However, the neck position increases stress on the shoulders and limits comfortable range of motion. Compared to the classic military press, it isolates the shoulders a little better but at the cost of a compromise in joint safety: to be integrated occasionally, but to be avoided in people prone to shoulder discomfort or restrictions.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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smith behind neck press

How to do this exercise

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