Seated Smith Machine Behind The Head Shoulder Press
Differentiation: Mechanics
This variation of a Seated Shoulder Press is unique from other Seated Shoulder Press exercises. Here is how: you press the Olympic bar from behind your neck. This movement puts an immense amount of pressure on your entire shoulder muscle-group. Using a Smith Machine drastically reduces need to maintain balance. Since the Smith machine has safety stoppers in case you fail with the bar, there is less chance of injury, | than if you were performing a shoulder press with a loose Olympic barbell.
Starting Position
To get into starting position, do this...
1) Locate a Smith Machine.
2) Set the adjustable bench to a 90-degree angle or use a back support bench.
3) Position the incline bench in the middle of the Smith Machine - so that your neck is directly under the smith machine bar.
4) Position the Smith Bar and swivel hooks so their height is a little less than arms-length when sitting on the Smith Machine's bench.
5) Set the safety stops at the lowest possible position for the movement.
6) Load plates onto the Smith Bar.
7) Sit on the bench.
8) Place your feet flat on the floor, hip-width apart.
9) Grasp the bar, with your hands placed a few inches outside of shoulder-width apart - with your palms facing forward.
10) Center the bar over the back of your neck, along the tops of your shoulders.
11) Push the bar up slightly and swivel it, releasing the bar's hooks off the Smith Machine's pegs.
12) ...use your hands to stabilize the balance of the bar.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you flex your shoulders while pressing the bar upwards
3) ...until your arms are nearly fully extended.
4) Hold this position for a count of one second.
5) Then, inhale as you lower the bar...
6) ...to the starting position using a slow and controlled movement.
7) Repeat reps for a full set.
8) After completing your set, swivel the bar and rehook it on the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Throughout the movement, keep looking straight ahead and keep your head facing forward.
Keep your head in line with your spine.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.