Smith Machine Behind Neck Press gif

Smith Machine Behind Neck Press

Lateral shoulder

Coach's Tips

It is a workout that targets the sides and the hind part of your shoulders. You can prevent injuries by using a Smith machine!

How to

Starting Position

1. Set the Smith machine to a comfortable height and adjust the safety catches. 2. Sit on the bench and position your feet at shoulder width on the platform. 3. Grasp the barbell with a wide grip, just outside the shoulders, with your palms facing forward. 4. Lift the barbell off the rack, keeping it over your shoulders and your elbows slightly bent.

Proper Form

1. Inhale and slowly lower the barbell behind your head, keeping your elbows slightly bent. 2. Exhale and press the barbell up, extending your arms until they are nearly straight. 3. Repeat for the desired number of repetitions.

Breathing Technique

1. Inhale as you lower the barbell and exhale as you press it up. 2. Hold your breath briefly at the top of the movement.


1. Keep your lower back in a neutral position and maintain control of the barbell throughout the exercise. 2. Do not allow the barbell to drift too far behind your head, as this can cause shoulder impingement. 3. Keep your elbows slightly bent throughout the movement. 4. Do not lock out your arms at the top of the movement.

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