SMITH MACHINE BEHIND NECK PRESS

HOW TO DO SMITH MACHINE BEHIND NECK PRESS

The Smith machine behind neck press is a variation of the shoulder press exercise that utilizes a Smith machine instead of free weights. It primarily targets the shoulder muscles, including the deltoids and triceps.

How to Perform:

1. Adjust the Smith machine bar to a height that allows you to sit comfortably with your feet flat on the floor or on a footrest. Ensure that the bar is aligned with your shoulders when seated.

2. Sit on the bench or seat provided with the Smith machine, facing the bar. Your back should be well-supported, and your feet positioned shoulder-width apart.

3. Grasp the bar with a grip slightly wider than shoulder-width, with your palms facing forward. Ensure your wrists are aligned with your shoulders.

4. Lift the bar off the rack by extending your arms, positioning it just above and behind your shoulders. This is your starting position.

5. Initiate the movement by lowering the bar behind your head in a controlled manner. Ensure that your elbows point out to the sides, and your upper arms are parallel to the floor or slightly lower.

6. Pause briefly at the bottom of the movement to feel the stretch in your shoulder muscles.

7. Push the bar upward, utilizing your shoulder and tricep muscles to press it back to the starting position.

8. Repeat the exercise for your desired number of repetitions.

Important Considerations:

• The Smith machine behind the neck press may not be suitable for everyone. The behind-the-neck position can place added stress on the shoulders, potentially increasing the risk of injury, especially if you have pre-existing shoulder issues or limited shoulder mobility.

• It is recommended to consult with a fitness professional or trainer to determine if this exercise is appropriate for you. They can also ensure that you use proper form and safety precautions.

Benefits of Smith Machine Behind Neck Press:

1. Shoulder Muscle Development: The primary focus of the behind-the-neck press is the shoulder muscles, including the anterior (front), medial (side), and posterior (rear) deltoids. Consistent performance of this exercise can lead to enhanced shoulder size, shape, and definition.

2. Convenience and Safety: The Smith machine offers a guided barbell movement, making it suitable for beginners or individuals who may struggle with free weights. The machine's safety features, such as the fixed bar path and safety stops, provide added security during the exercise.

3. Variation and Muscle Balance: This exercise targets the shoulders from a different angle compared to the traditional shoulder press. Incorporating it into your routine can add variety and ensure balanced development of the shoulder muscles.

MUSCLE GROUPS

Primary:

Shoulders

Equipment:

Dumbbells