Smith-Machine Behind-Neck Press

1. Adjust the Smith machine bar to about chest level and load it with an appropriate amount of weight.

2. Position a bench underneath the Smith machine, ensuring it allows you to sit comfortably with the bar slightly behind your head at the starting position.

3. Sit on the bench with your back straight and eyes looking forward. Plant your feet firmly on the floor for stability.

4. Reach up and grip the bar with a wide overhand grip, your hands slightly wider than shoulder-width apart.

5. Unlatch the bar and slowly lower it down towards the base of your neck while keeping your elbows flared out to the sides.

6. Lower the bar under control until it lightly touches, or comes close to, the back of your neck. Inhale as you lower the bar.

7. Exhale and press the bar upward to the starting position, extending your arms fully but without locking out your elbows.

8. Repeat for the desired number of repetitions, maintaining a controlled movement throughout.

9. After completing your set, engage the safety hooks to latch the bar securely onto the Smith machine.

Note: The Smith Behind Neck Press can put significant stress on the shoulder joints, so it is important to warm up properly before attempting this exercise and to use a weight that allows you to maintain proper form without straining. If you have any shoulder issues or discomfort, consider an alternative shoulder exercise.