Smith Machine Behind The Neck Press
A step-by-step form guide from the Ægir Iron exercise library: how to do the lift, what to watch for, and the muscles it trains.
- Equipment
- Machine
HOW TO PERFORM
- Set the Smith machine bar at upper-trap height and step under it so it rests on the upper traps, hands a little wider than shoulder width.
- Brace the trunk and turn the wrists to unhook the bar.
- Press straight up until the arms lock out, then lower under control to the top of the traps.
- Turn the wrists to hook the bar back on the rack at the end of the set.
FORM TIPS
- It asks for more shoulder external rotation than a front press. Lower only as far as the shoulders comfortably allow, and use less weight than on a front press.
TARGET MUSCLES
Primary
- Shoulders
Secondary
- Triceps
- Traps
Log it in Ægir Iron to track your PRs and estimated 1RM, and to see the sets each muscle gets every week. Free for individual lifters.