deltssmith machine
smith behind neck press
smith behind neck press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1. Adjust the seat height of the smith machine so that the bar is at shoulder level.
Step 2. Stand with your feet shoulder-width apart and your knees slightly bent.
Step 3. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.
Step 4. Lift the bar off the rack and step back, maintaining a stable stance.
Step 5. Lower the bar down to the back of your neck, keeping your elbows pointing forward.
Step 6. Press the bar up overhead until your arms are fully extended.
Step 7. Pause for a moment at the top, then slowly lower the bar back down to the starting position.
Muscles & body parts
Primary muscles
delts
Secondary muscles
tricepsupper back
Primary body parts
shoulders
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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