Behind Neck Standing Smith Machine Shoulder Press

In SetGrip: Smith Machine Shoulder Press (Behind Neck, Standing)

Secondary muscles
Triceps, Upper Back
Body part
Shoulders
Position
Standing
Laterality
Bilateral (both sides together)
Category
Strength

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Running the behind-the-neck press on a Smith machine removes the balance problem of guiding a free bar past the back of your head, since the rails fix the path for you. You still need generous shoulder mobility to reach the start position, so treat it as an advanced choice and lower only to ear level if your range runs out.

How to do the Behind Neck Standing Smith Machine Shoulder Press

  1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
  2. Stand with your feet shoulder-width apart and your knees slightly bent.
  3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
  4. Lift the bar off the rack and step back, maintaining a stable stance.
  5. Position the bar behind your head, resting on your upper traps.
  6. Keep your core engaged and your chest lifted throughout the exercise.
  7. Press the bar overhead by extending your arms, fully straightening them.
  8. Pause briefly at the top of the movement, then slowly lower the bar back down to the starting position.
  9. Repeat for the desired number of repetitions.

Tip: Take a breath and brace before unracking, then press up and slightly back so the bar ends over the middle of the foot.

Muscles worked

Primary

Delts · Shoulders

The front and side delts drive the weight off the shoulders and should carry the load all the way to lockout; the burn builds across the whole shoulder cap.

Secondary

  • Triceps — The triceps take over in the top half to lock the elbows, and a weak lockout usually means they need direct work.
  • Upper Back

Common mistakes

  • Leaning back into an incline — if the lower back arches hard, the chest is doing the work; squeeze the glutes, brace the abs and keep the ribs down.
  • Pressing around the head — the bar should travel straight up, so pull the chin back to let it pass, then push the head through at the top.
  • Stopping short of lockout — finish with the arms straight and the bar stacked over the shoulders and hips, shoulders shrugged slightly up at the top.
  • Elbows drifting behind the bar — keep the elbows slightly in front of the bar at the bottom, with the wrists stacked straight above them.

Sets, reps and where it fits

GoalSets × repsRest
Strength4–5 × 3–62–3 min
Muscle growth3–4 × 6–1290–120 s
Endurance2–3 × 12–2060 s

Overhead presses go first in a shoulder session or second after bench in a push day. Superset them with a pulldown or pull-up for a vertical push and pull pair.

Variations and alternatives

Similar exercises

Without smith machine

Easier and harder

Frequently asked questions

What muscles does the Behind Neck Standing Smith Machine Shoulder Press work?

The Behind Neck Standing Smith Machine Shoulder Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.

Is the Behind Neck Standing Smith Machine Shoulder Press good for beginners?

Not as a starting point. The Behind Neck Standing Smith Machine Shoulder Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.

What can I do instead of the Behind Neck Standing Smith Machine Shoulder Press?

If you cannot do the Behind Neck Standing Smith Machine Shoulder Press, try the Behind Neck Seated Barbell Shoulder Press, the Standing Smith Machine Shoulder Press or the Wide Grip Barbell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.

How many sets and reps should I do?

It depends on your goal. For the Behind Neck Standing Smith Machine Shoulder Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.

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