Smith Machine Behind-The-Head Press
Barbell pressed upward from behind the neck.
- Level
- Intermediate
- Equipment
- Smith Machine, Bench
- Movement
- Overhead press · Seated
- Tracks
- Weight & Reps
Works
Shoulders Triceps Upper Chest Chest
How to do it
- Sit on a bench with your back flat against the pad.
- Grip the bar slightly wider than shoulder width with palms facing forward.
- Unrack the bar so it rests across your upper traps.
- Press the bar straight up until your arms are fully extended.
- Lower the bar slowly back to the starting position at the base of the neck.
- Rerack the bar securely after completing your set.
Common mistakes
- Lowering the bar too far down the neck.
- Flaring elbows excessively backward during the press.
- Using momentum to bounce the bar off the traps.
- Crane the head forward to avoid the bar path.
Safety
Avoid this movement if you have limited shoulder mobility or prior rotator cuff injuries.
Do not force the bar down if you feel pinching in the shoulder joint.
Tips
- Keep your elbows aligned under the bar throughout the movement.
- Maintain a neutral spine and avoid arching your lower back.
- Control the descent to maximize time under tension.
Details
- Base movement
- Overhead press
- Load position
- Behind the neck
- Arms
- Both
- Hand orientation
- Pronated (palms down / away)
- Grip width
- Wide
- Body position
- Seated
- Bench angle
- Flat
