How to perform Behind Neck Press (Smith Machine)

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Shoulders · Machines

Behind Neck Press (Smith Machine)

Also known as: Behind Neck Press (Smith Machine).

Behind neck press on Smith machine

How to perform this exercise

Position an upright bench for the Smith bar to travel behind the head and set the stops to a comfortable range; use a light load.
Unhook the bar and press upward with a still torso and supported back.
Lower under control without bending the neck to create clearance. Fully hook the bar after the set.

Read further and apply

Understand RPE and RIR

Give your work sets context: how heavy did the set feel?

Progressive overload

Progress through reps, weight, and similar execution.

Using your training log

Record your work sets and compare workouts fairly.

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