Smart Workout Diary

Smith Machine Rear Shoulder Press

The Smith Machine Behind-the-Neck Shoulder Press is a guided overhead pressing exercise in which the bar is lowered behind the head and pressed overhead. It primarily trains the deltoids, with the triceps assisting the press. It can support shoulder strength and hypertrophy, but it requires adequate shoulder mobility and careful range-of-motion control.

Demonstration

Smith Machine Rear Shoulder Press — demonstration 1
Smith Machine Rear Shoulder Press — demonstration 2

Instructions

  1. Set the Smith bar just below shoulder height and use a bench with an upright backrest centered under the bar.
  2. Sit tall with both feet flat on the floor, brace your abdomen, and grip the bar slightly wider than shoulder width.
  3. Unrack the bar and begin with it above the crown of your head, elbows slightly bent and wrists stacked over the forearms.
  4. Lower slowly behind your head only as far as you can while keeping the chest tall, neck neutral, and shoulders comfortable.
  5. Press the bar upward in a controlled path until the elbows are nearly straight; exhale as you press.
  6. Repeat without bouncing, then rack the bar securely before releasing your grip. Stop if the position causes shoulder or neck discomfort.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Machine Strength, Bench
Difficulty
Intermediate

Technique tips

  1. Use a light load first. This variation can be demanding on shoulder mobility; increase load only when every repetition is comfortable and controlled.
  2. Keep your head neutral rather than pushing it forward to make room for the bar.
  3. Do not force the bar low behind the neck; use only a pain-free range with stable shoulder control.
  4. Keep the ribs down and back against the pad to avoid excessive lower-back arching.
Exercise library