Shoulders · Smith Machine
Smith Behind Neck Press
How to do the smith behind neck press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Smith Machine
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- VerticalPush
- Mechanic
- Compound
How to do it
Sit on a bench inside the Smith machine with the bar set behind your head at the base of your neck and an overhand grip wider than shoulder-width. Brace your core and press the bar straight up until your arms are fully extended, then lower it under control back behind your neck.
- 1Your shoulders and triceps pressing the bar overhead
- 2A braced core and tall, stacked torso
- 3A stable overhead position with shoulder blades down
Common mistakes
- Arching your lower back as you press
- Lowering the bar too far below your neck
- Pressing with bent wrists; keep them neutral
Muscles worked
The smith behind neck press mainly works the front delts, triceps, and side delts, with the forearms, upper chest, upper traps, and upper abs assisting.
- Front DeltsPrimary
- TricepsPrimary
- Side DeltsPrimary
- ForearmsSupport
- Upper ChestSupport
- Upper TrapsSupport
- Upper AbsSupport
- Lower TrapsMinor
- Lower AbsMinor
Kovo programs the smith behind neck press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More shoulders exercises
- How to do the battle rope alternating waves
- How to do the arm circles
- How to do the arnold press
- How to do the resistance band front raise
- How to do the resistance band lateral raise
- How to do the resistance band overhead press
Last reviewed June 2026.