Smith Machine Behind-the-Neck Press

Shoulders Tier C for Shoulders Smith Machine Compound Push

Try it now

3sets

8-10reps

120srest

~5.5kcal/min

ShouldersC Side Deltoid Front Deltoid Triceps

Triceps Traps Upper Back

Secondary muscles help but are not the main target

Where you should feel it, the one cue to remember, and quick fixes when you feel it somewhere else.

You should feel it inShoulders

Front and side of the shoulders, with triceps helping at the top.

Key cue (the coach says it during the set)“Ribs down, brace, press straight up.”

Tempo · Lower 2 s · press 1 s

Choosing the load: Pick a weight you finish with 1–2 good reps left. 4+ left = too light; form breaks = too heavy.

Feel it in Lower backLeaning back and arching to press. Squeeze glutes and abs, or sit with back support, and lighten the load.
Feel it in Neck / upper trapsShrugging from the start. Begin with shoulders down; let them rise only at the very top.
Feel it in Back of armsElbows flared behind the body. Bring the elbows slightly forward, under the wrists.
Barely felt itToo light or too fast. Lower for 3 seconds, pause 1 second at the stretch, and pick a load that leaves only 1–2 reps in the tank.
Joint painSharp or joint pain is a stop sign: end this set, lower the weight, shorten the range — if it repeats, switch to an easier variation.

During a workout we ask after the first set where you felt it and give the fix right away — and remember it for next time.

Sit tall with your back supported so the target muscle does the work.
Only use this lift if you have excellent shoulder mobility and no history of shoulder pain.
Keep the load moderate and the tempo slow — this is not a max-effort lift.
The fixed bar path lets you focus on the muscle — set your feet carefully.