Muscle Ventures Video Analysis

In this exercise video analysis, Nancy Arnold and I (Bud) demonstrate the rear delt or behind neck press on the Smith machine (Quicktime, 6.3 MB; or Google Video, no download). The rear delt press primarily works the rear deltoids and the trapezius. It is a good exercise for helping to maintain balance between the front and rear deltoids. The front delts are used in almost all chest exercises while the rear delts are less used leading to potential imbalance. By focusing on the rear delts, this exercise can help restore the balance.

In this analysis, we use the Smith machine. Machines have both advantages and disadvantages. On the plus side, the machine guides the motion and helps you stabilize. The guidance can help promote good form, and the stabilization help can reduce the risk of injury when you become fatigued. On the negative side, the synergistic muscles that help stabilize you are not challenged by the machine, so you do not improve your stabilization using it. Most people use a mix of machines and free weights to balance these plusses and minuses.

To perform the exercise, I typically load about 70% of what I do on the regular overhead press to start. Load less if this is your first time and set the guards on the Smith machine so that they will catch the bar if you cannot handle the weight. In weightlifting, you can always go up in weight but not always down (because you've hurt yourself). For your first rep, start with the bar just above the back of your head and fully extend your arms (photos 2 & 4 in the series at left). Then, lower your arms until the bar comes down to just parallel with the base of your neck about an inch above your shoulders (photos 1 & 3 on the left). Then press the bar back up again. Perform reps according to your training routine.

Different Ways to Perform The Exercise

In the video, Nancy and I demonstrate two different styles of performing the exercise. I start with a version where I tilt my torso slightly forward as the bar descends in order to accommodate it behind my neck. As I push the bar upward, I tilt my torso back slightly so that the bar is above the center of my head when my hands are fully extended. This style puts more emphasis in the delts as the tilt back tends to de-emphasize the trapezius.

Near the beginning of my set however, you will note Nancy strongly suggesting a form where the torso is held steadier, and the bar is pushed straight up from the shoulders. When I tried it, I noticed that this technique puts much more emphasis on the trapezius. A later consultation with Mary, our mutual coach, revealed that both techniques are in use. So, it is up to the exerciser to decide on the emphasis he or she wants.

Additional Links

• This wikipedia article discusses the strengths and weaknesses of the Smith Machine with the chief weakness that it forces you into one plane of motion.
• Even critics of the Smith Machine find some uses for it.
• The barbell behind neck press is the free weight version of this exercise.