Smith Seated Behind the Head Press

Description:

The Smith Seated Behind the Head Press is a vertical pressing exercise that drives the weight from shoulder height to a locked out position overhead. Pressing from behind the neck shifts the emphasis toward the side of the shoulder. It is a foundational movement for building strong, capable shoulders.

Benefits:

• Emphasizes the lateral and rear portions of the deltoid.
• Develops the triceps as the arms lock out.
• Builds overhead pressing strength and stability.
• Carries over to other pressing and overhead lifts.
• Strengthens the trunk when pressed from a standing position.

Profile:

Equipment:	Smith Machine
Type:	Strength Training Machine
Resistance Type:	Guided Barbell
Level:	Advanced

Muscles:

Primary Muscles

• Lateral Deltoid
• Anterior Deltoid

Secondary Muscles

• Triceps Brachii
• Upper Trapezius

Classification:

Mechanics:	Compound
Force:	Push
Utility:	Basic

Instructions:

1. Sit on an upright bench under the Smith machine bar set behind your head, and unrack it to rest lightly behind your neck.
2. Bring the weight to the starting position at shoulder height and brace your core with your ribs pulled down.
3. Press the weight up from behind your neck straight up overhead, moving your head slightly back so the weight clears your face.
4. Lock your arms out fully so the weight finishes over the middle of your head.
5. Lower under control back to the starting height.
6. Repeat for the desired number of repetitions.

Common Mistakes:

• Stopping short of a full lockout overhead.
• Leaning back excessively and turning it into an incline press.
• Flaring or tucking the elbows out of a strong pressing line.
• Pressing the weight forward instead of straight up.
• Losing the core brace and arching the lower back.

Variations:

• Dumbbell Standing Overhead Shoulder Press
• Barbell Seated Overhead Shoulder Press
• Dumbbell Push Press
• Dumbbell Arnold Press

Safety Tips:

• Keep the core braced and ribs down to protect the lower back.
• Press inside a rack with the safeties set when going heavy.
• Warm up the shoulders thoroughly before heavy pressing.
• Stop if you feel pinching in the shoulder or elbow pain.
• Only lower behind the neck as far as your mobility allows without strain.

Additional Information:

The behind the head press lowers the bar behind the neck, which puts the shoulder into more external rotation and emphasizes the lateral and medial deltoid. It demands good shoulder mobility, so only press through a range you can control without discomfort.

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