Behind-the-Neck Press (Smith Machine)

Form Cues

• Sit on a flat bench positioned inside the Smith machine with the bar behind your head.

• Set the bench upright or use a seat without back support so the bar can travel freely behind you.

• Grip the bar wider than shoulder-width — roughly 1.5x shoulder width.

• The Smith machine's fixed path eliminates the balance demand, making this safer than with a free bar.

• Lower the bar behind your head to about ear level. Do not go lower than this.

• Press the bar up until arms are fully extended overhead.

• Keep your torso upright and core braced throughout.

• Use light weight to start — this movement demands good shoulder mobility.

• If you feel pinching or pain in the shoulders, stop and switch to a front press.