Smith machine behind neck press

Muscles worked: Upper arms
Upper arms
🔧 Smith Machine ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Unrack the bar, brace your core. Lower the bar behind your head until upper arms are parallel, keeping elbows back. Press the bar up, extending arms without locking. Lower with control and repeat.

Muscles Worked

Long HeadLateral HeadMedial Head
Secondary: Upper Traps, Mid Traps

Tips

Maintain a neutral head position throughout the movement to protect your neck and spine. Focus on keeping your elbows back and flared out to the sides to properly engage your back muscles and reduce shoulder stress. Actively tighten your core throughout the entire exercise to stabilize your spine and prevent excessive arching. Drive through your shoulder blades as you press the weight upwards, ensuring a full and powerful contraction. Avoid arching your lower back to prevent injury and maintain proper form; focus on engaging your core for stability.

Similar exercises

Smith machine seated behind neck press Shoulders · 🔧 smith machine 4/10 Barbell behind the neck press Shoulders · 🔧 Barbell 5/10 Barbell behind neck shoulder press Shoulders · 🔧 Barbell 5/10 Smith machine shoulder press Shoulders · 🔧 smith machine 3/10 Smith machine jm press Upper arms · 🔧 Smith Machine, Flat Bench 3/10 Machine seated chest press Shoulders, Upper arms · 🔧 Chest Press Machine 2/10 Smith machine decline bench press Upper arms, Shoulders · 🔧 Smith Machine, Decline Bench 3/10 Smith machine incline bench press Shoulders, Upper arms · 🔧 Smith Machine, Incline Bench 3/10
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