Behind the neck overhead press on Smith machine
The behind the neck press on Smith machine targets the shoulders and upper back by engaging the deltoids, upper trapezius, and triceps. This exercise offers benefits such as improved shoulder stability, increased upper body strength, and better muscle symmetry. Additionally, using the Smith machine provides a guided range of motion, minimizing the risk of injury. Athletes can profit from this exercise by enhancing overhead lifting capabilities, boosting overall upper body power, and improving posture. The controlled environment of the Smith machine ensures consistency and safety, making it ideal for both beginners and advanced lifters.
| Primary muscle group: | Shoulders |
| Exercise type: | Machine |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
23kg
Avg. weight
51lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1Sit on a bench or chair with a dumbbell in each hand. Place the dumbbells on your knees.
- 2Kick the dumbbells up with your knees, one at a time, positioning them in front of your shoulders. Keep your elbows tucked into your body, with your elbows directly below your wrists and palms facing each other (neutral grip).
- 3Exhale as you press the dumbbells upward over your head, extending your arms almost fully.
- 4Inhale as you lower the dumbbells back to the starting position in front of your shoulders.
- 5Repeat the motion for the desired number of repetitions.
Tips & Tricks
Warm-Up Thoroughly: Ensure your shoulders and upper body are properly warmed up before starting. This can be done with dynamic stretches or lighter weights.
Proper Setup: Adjust the Smith Machine bar to a comfortable height where you can un-rack it without overextending your shoulders. Typically, it should be at or just above shoulder height.
Maintain Neutral Spine: Keep your back straight and core engaged throughout the movement to avoid strain on your lower back.
Grip Position: Use a grip that is slightly wider than shoulder-width to keep the movement safe and effective. Your palms should face forward with elbows pointed down and slightly forward.
Controlled Movement: Press the bar overhead in a controlled manner. Avoid using momentum; it's important that the shoulders do the work.
Range of Motion: Lower the bar slowly to just below your ears or as far as your shoulder mobility allows without discomfort. Press back up until your arms are fully extended but not locked.
Head Position: Keep your head slightly forward to avoid neck strain. Your eyes should be looking straight ahead or slightly upward.
Breathing Technique: Inhale as you lower the bar, and exhale as you press it back up. This help maintains core stability and proper oxygen flow.
Listen to Your Body: If you feel any pain or unusual discomfort in your shoulders or neck, stop the exercise immediately and reassess your technique or consult a professional.
Spotter: Especially if you're lifting heavy, consider having a spotter or using the safety catches on the Smith Machine to prevent accidents.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
