smith behind neck press

Adjust the seat height of the smith machine so that the bar is at shoulder level. Stand with your feet shoulder-width apart and your knees slightly bent. Grasp the bar with an overhand grip, slightly wider than shoulder-width apart. Lift the bar off the rack and step back, maintaining a stable stance. Lower the bar down to the back of your neck, keeping your elbows pointing forward. Press the bar up overhead until your arms are fully extended. Pause for a moment at the top, then slowly lower the bar back down to the starting position. Repeat for the desired number of repetitions.