The Smith Behind Neck Press is a weightlifting exercise that primarily targets the shoulders and triceps. It is performed using a Smith machine, which is a piece of weightlifting equipment that has a fixed barbell attached to vertical posts, allowing for a more controlled movement.
How to perform
To perform the Smith Behind Neck Press exercise, follow these step-by-step instructions:1. Adjust the height of the Smith machine barbell so that it is slightly above shoulder level when you are seated or standing underneath it.
2. Stand with your feet shoulder-width apart and grab the barbell with an overhand grip that is slightly wider than shoulder-width.
3. Lift the barbell off the rack and bring it behind your neck, resting it on your upper traps and shoulders.
4. Keep your core engaged and maintain a neutral spine as you press the barbell overhead by extending your arms. Exhale as you push the barbell upwards.
5. Once your arms are fully extended, pause briefly at the top of the movement and then slowly lower the barbell back down to the starting position behind your neck. Inhale as you lower the weight.
6. Repeat for the desired number of repetitions, ensuring that you maintain proper form throughout the exercise.
7. Once you have completed your set, carefully rack the barbell back onto the Smith machine.
It is important to start with a light weight and gradually increase the resistance as you become more comfortable with the exercise. Avoid jerking or using momentum to lift the weight, as this can lead to injury. If you experience any discomfort or pain while performing the Smith Behind Neck Press, stop immediately and consult with a fitness professional.
Equipment required
Smith Machine
The Smith Machine is a piece of weightlifting equipment that consists of a barbell attached to a sliding system within vertical tracks. It is primarily used for performing resistance training exercises such as squats, bench presses, shoulder presses, and lunges. The Smith Machine provides stability and safety for individuals lifting weights, making it a popular option in gyms and fitness facilities.