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 rack.
Begin the exercise by pressing the bar upward until your arms are fully extended, but make sure not to lock your elbows.
Slowly lower the bar back down to the back of your shoulders, ensuring that you maintain control throughout the descent.
Repeat the press for the desired number of repetitions, then safely re-rack the bar. Always ensure to keep your back straight and core engaged throughout the exercise.
Pro Tip
Correct Grip: Hold the bar with a wide grip. Your hands should be wider than shoulder-width apart. This allows for a better range of motion and more effective targeting of the shoulder muscles. Avoid a narrow grip as it can put unnecessary stress on your shoulder joints. Controlled Movement: Lower the bar slowly to the base of your neck, then press it back up to the starting position. The movement should be slow and controlled, not fast and jerky. Using momentum to lift the bar, rather than your muscles, can lead to injury and won't give you the results you're looking for. Keep Your Back Straight: It's important to keep your back straight and your core engaged throughout the exercise. Arching