Have you been experiencing shoulder pain while lifting weights? Do you find it hard to execute exercises like the smith behind neck press? You’re not alone, as many people struggle with shoulder injuries and discomfort while weight training. The cause of these issues are often brought about by poor posture and incorrect form during exercises. Fortunately, there are solutions that can help reduce your shoulder pain and allow you to safely perform exercises like the smith behind neck press. In this post, we’ll discuss how to properly execute the smith behind neck press and provide tips to prevent shoulder pain.
Smith Machine Behind Neck Press Summary
- Primary Muscles: Deltoid – Anterior
- Secondary Muscles: Deltoid – Lateral, Supraspinatus, Triceps Brachii, Trapezius – Middle, Trapezius – Lower, Serratus Anterior – Inferior Digitations
- Equipment: Smith Machine
- Mechanics Type: Compound
- Force: Push
- Utility: Basic
Smith Machine Behind Neck Press Instructions
- • Set up the Smith Machine with the desired weight.
- Stand facing away from the machine with your feet shoulder-width apart.
- Bend your knees slightly and lean forward at a 45 degree angle.
- Reach up behind you and grasp the bar with an overhand grip (palms facing down).
- Keeping your arms close to your head, press the bar up in a smooth arc until your arms are almost straight.
- Lower the bar back down in a controlled manner.
- Repeat for desired number of repetitions.
Video Tutorial
Smith Machine Behind Neck Press Muscles
Target (Agonist)
Synergists
- Deltoid – Lateral
- Serratus Anterior – Inferior Digitations
- Supraspinatus
- Trapezius – Lower
- Trapezius – Middle
- Triceps Brachii
Dynamic Stabilizers
- Triceps – Long Head
Stabilizers
- Levator Scapulae
- Trapezius – Upper
Antagonist Stabilizers
- None
Benefits of Smith Machine Behind Neck Press
The Smith Machine Behind Neck Press is an excellent exercise for strengthening the anterior deltoid muscle. This exercise requires you to place the barbell behind your neck and press it up while maintaining proper form. This exercise not only works the anterior deltoid muscle, but also engages your core, back, and triceps muscles. The Smith Machine Behind Neck Press helps to improve overall shoulder stability and strength, while also targeting the anterior deltoid muscle specifically. With a focus on proper form and technique, you can use the Smith Machine Behind Neck Press to help sculpt and tone your shoulders.
Tips for Performing Smith Machine Behind Neck Press
The Smith Machine Behind Neck Press is a great way to target the shoulders and improve strength and stability in the upper body. This exercise is a great addition to any fitness routine and can help you get the results you want. To get the most out of this exercise, follow the tips below.
- Grip Width: Make sure to keep a narrow grip with your elbows tucked in as this will help to ensure that the barbell is tracking in a straight line with the path of the Smith machine.
- Shoulder Mobility: Prior to performing the Smith Machine Behind Neck Press, perform dynamic shoulder warm up exercises to ensure adequate shoulder mobility and stability. This will help to maximize the benefits of the exercise while reducing the risk of injury.
- Posture: Keep your back flat and your chest up throughout the exercise. This will ensure that you are engaging the correct muscles while also helping to maintain proper form and technique.
Benefits and Tips Video
Frequent Mistakes To Avoid
When it comes to the Smith Machine Behind Neck Press, it is important to remember that improper form and technique can lead to injury and ineffective workouts. To ensure that you get the most out of your workout, it is essential to avoid the common mistakes associated with this exercise. Keep reading to learn more about the mistakes to avoid when performing the Smith Machine Behind Neck Press.
- Not properly setting the height of the bar: It is important to adjust the height of the bar to a position that allows you to perform the exercise in a comfortable and safe manner. If the bar is set too low, it can put strain on your shoulders and cause injury.
- Not focusing on proper form: Maintaining proper form is important for this exercise, as it is with all exercises. Make sure to keep your back straight and your core tight throughout the entire motion, and focus on performing a full range of motion with each repetition.
- Not using the safety catches: The Smith Machine has built-in safety catches that should be used to prevent injury. It is important to take the time to adjust them before beginning the exercise in order to ensure that they are properly positioned and will provide support if needed.
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Variations and Complementary Exercises
When performing the Smith Machine Behind Neck Press exercise, you can also choose to do variations, complementary, or alternative exercises to increase the intensity of your workout or to mix up your routine. These exercises will target the same muscles as the Smith Machine Behind Neck Press. Here are some variations, complementary, and alternative exercises that you can try:
Smith Machine Military Press
The Smith Machine Military Press is a great complementary or alternative exercise to the Smith Machine Behind Neck Press. It targets the same muscles in the shoulders but with a slightly different motion. The Smith Machine Military Press requires you to stand with your feet slightly wider than hip-width apart and hold the barbell at shoulder level with your palms facing forward. From this position, press the barbell directly above your head until your arms are fully extended, then slowly lower the weight back to the starting position. This exercise is great for building strength and stability in the shoulder muscles as well as improving posture.
Smith Machine Shoulder Press
The Smith Machine Shoulder Press is a great complementary or alternative exercise to the Smith Machine Behind Neck Press. This exercise focuses on the same muscle groups as the Behind Neck Press, but with a different angle of motion. With this exercise, you can adjust the height of the bar to better target your shoulders, while still keeping your back in a neutral position. You can also add in different variations of the exercise such as front presses, incline presses, and decline presses. This exercise is great for building strength, size, and definition in the shoulders.
Smith Machine Wide Shoulder Press
The Smith Machine Wide Shoulder Press is a great complementary or alternative exercise to the Smith Machine Behind Neck Press. This exercise works the same muscles, but with a slightly different range of motion. By pressing the bar outwards in front of the body, instead of behind it, the shoulder muscles are worked in a slightly different way. This exercise also works the chest and triceps as secondary muscle groups. It is important to keep your back straight, and your core engaged, when performing this exercise. With proper form and technique, you can build great shoulder strength and size with this exercise.
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Lever Military Press (Machine)
The Lever Military Press (Machine) is a great complementary or alternative exercise to the Smith Machine Behind Neck Press. It strengthens the shoulder muscles, chest, and triceps while improving your posture and stability. The machine provides you with a safe and stable environment to perform the exercise without putting any strain on your lower back or neck. Furthermore, the unique lever design allows you to perform the exercise in a wider range of motion than with a traditional barbell press. It is a great exercise for those looking to build strength, muscular endurance, and stability in their shoulders and upper body.
Barbell Seated Bradford Rocky Press
The Barbell Seated Bradford Rocky Press is an excellent complementary or alternative exercise to the Smith Machine Behind Neck Press. It is a compound exercise that targets the shoulders, triceps and upper chest muscles. The movement is similar to the Smith Machine Behind Neck Press, but allows for a more natural range of motion. By using a barbell rather than a Smith Machine, the exerciser can vary the grip and angle of the press to target different muscles. This helps to build strength, muscle mass and overall muscular endurance. The Barbell Seated Bradford Rocky Press is an effective exercise for strengthening and toning the entire upper body.
Alternating Dumbbell Overhead Press
The Alternating Dumbbell Overhead Press is a great complementary or alternative exercise for the Smith Machine Behind Neck Press. This exercise targets the same muscles as the Smith Machine Behind Neck Press, including the deltoids, triceps, and upper back. The main difference between the two exercises is that the Alternating Dumbbell Overhead Press requires more balance and stability due to the fact that the weight is not fixed in place like it is in the Smith Machine Behind Neck Press. Additionally, it allows for greater range of motion and better overall control of the weight. Ultimately, this makes the Alternating Dumbbell Overhead Press a great alternative or complementary exercise to the Smith Machine Behind Neck Press.
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Opposing Complementary Exercises
The Smith Machine Behind Neck Press is a great exercise for building strength and endurance in the chest and shoulders. However, to maximize the results of this exercise, it’s important to also use exercises that work the opposing muscles. The following list of exercises will help you do that and get the most out of your training session.
Underhand Lat Pulldown
The Underhand Lat Pulldown is a great exercise for targeting the lats and building back strength. It is the perfect complement to the Smith Machine Behind Neck Press as it works the opposing muscle group. The Underhand Lat Pulldown focuses on the lats, biceps, and mid-back muscles, while the Smith Machine Behind Neck Press works the shoulders, triceps, and upper back muscles. Both exercises provide a full body workout and can help to improve overall strength and posture.
V Bar Lateral Pulldown
The V Bar Lateral Pulldown is a great exercise to pair with the Smith Machine Behind Neck Press. This exercise targets the back muscles, specifically the latissimus dorsi, which are the opposing muscle group to the chest muscles used in the Smith Machine Behind Neck Press. The V Bar Lateral Pulldown works to strengthen and develop the back muscles to create an overall balanced look and feel. This exercise can also help to improve posture, strengthen the spine and core, and improve overall upper body strength. With this combination of exercises, you can create a strong, balanced physique that looks great and is healthy.
Wide Grip Lat Pulldown
The Wide Grip Lat Pulldown is a great complement to the Smith Machine Behind Neck Press, as it works the opposing muscle group. This exercise targets the large muscles of the back, specifically the latissimus dorsi and trapezius. The movement involves gripping a wide bar at shoulder width apart, and pulling down towards the chest while keeping the torso stationary. This exercise helps to strengthen the muscles of the back while also developing upper body strength and stability. It is a great way to provide balance to the body, as the Smith Machine Behind Neck Press works the chest and shoulders.
Mastering the Smith Behind Neck Press: Elevate Your Shoulder Workout Today.
If you’re looking for a challenging and effective shoulder workout, the Smith behind neck press might just be the exercise for you. However, it’s important to master proper form and technique to avoid injury and maximize results. Remember to engage your core, keep your shoulders relaxed and down, and use a weight that allows you to maintain control throughout the movement. With consistent practice and proper form, you’ll be on your way to elevating your shoulder workout and reaching your fitness goals.
References: Wikipedia | ExRx.net | PubMed.gov | Comprehensive List of Shoulders Machine Exercises
