Smith Behind Neck Press
Target Muscle
Secondary Muscles
Equipment
Grasp the bar with a wider than shoulder-width grip, palms facing forward, and unhook the bar from the safety locks.
Inhale and begin to lower the bar slowly down behind your head until your elbows are at a 90-degree angle, ensuring your back remains straight and your head upright.
Exhale as you press the bar back up to the starting position, fully extending your arms but not locking your elbows.
Pause for a moment at the top before repeating the movement for the desired number of repetitions.
Pro Tip
Controlled Movement: Avoid the temptation to use momentum or to rush through the exercise. Slow, controlled movement is key to working the muscles effectively and avoiding injury. Lower the bar slowly, pause slightly at the bottom, then push the bar up in a controlled manner. Correct Grip: Your hands should be wider than shoulder-width apart on the bar. This wide grip will help engage your shoulders more effectively. Make sure your grip is firm but not overly tight; a too-tight grip can lead to wrist strain. Range of Motion: It's important to use a full range of motion during the Smith Behind Neck Press. Lower the bar until it