Behind Neck Press Smith Machine
The Behind Neck Press on a Smith Machine is an effective exercise for strengthening your shoulders and upper back. This exercise provides a stable movement that helps target specific muscle groups.
Execution
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1
Set the Smith Machine to the correct height so that the bar is just above your shoulders.
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2
Sit with your back against the bench and place your feet firmly on the floor.
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3
Grip the bar slightly wider than shoulder-width apart.
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4
Press the bar upward until your arms are fully extended.
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5
Slowly and controllably lower the bar to just behind your neck.
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6
Press the bar upward again to the starting position.
Benefits
The Behind Neck Press Smith Machine helps build strength and mass in the shoulders and improves shoulder-joint stability. In addition, the Smith Machine provides a controlled movement, which may reduce the risk of injuries.
Common Mistakes
- ! Using too much weight, causing your form to break down.
- ! Lowering the bar too quickly, which can lead to shoulder injuries.
- ! Not fully extending the arms at the top of the movement.
Key Muscles
This exercise primarily targets the deltoids (shoulder muscles), but the trapezius (upper back) and triceps are also engaged.
Possible Alternatives
If the Behind Neck Press Smith Machine is uncomfortable or you are looking for variation, you can consider performing a regular Military Press. Another option is to use dumbbells for a Shoulder Press, which requires more muscle stabilization.
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