Smith Machine Overhead Press Behind Neck
The Smith machine behind-the-neck press targets the medial and rear delts more than standard pressing, and the fixed bar path makes it safer than the free weight version. Lower the bar behind your head to ear level and press to lockout.
How to Perform
Set a bench inside the Smith machine and sit upright with the bar behind your head.
Grip the bar slightly wider than shoulder-width.
Lower the bar to ear level — do not go deeper if you lack the mobility.
Press straight up to lockout and lower with control.
Common Mistakes to Avoid
Lowering the bar too far behind the neck, which overstresses the shoulder capsule.
Arching the lower back excessively during the press.
Using too much weight — this variation requires lighter loads than front pressing.
Muscle Activation
Variations
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