Smith Machine Behind the Neck Press

Instructions

1. 1

   Adjust the seat height of the smith machine so that the bar is at shoulder level.

2. 2

   Stand with your feet shoulder-width apart and your knees slightly bent.

3. 3

   Grasp the bar with an overhand grip, slightly wider than shoulder-width apart.

4. 4

   Lift the bar off the rack and step back, maintaining a stable stance.

5. 5

   Lower the bar down to the back of your neck, keeping your elbows pointing forward.

6. 6

   Press the bar up overhead until your arms are fully extended.

7. 7

   Pause for a moment at the top, then slowly lower the bar back down to the starting position.

8. 8

   Repeat for the desired number of repetitions.