라이브러리로시작 
끝 
운동 라이브러리
Smith Behind Neck Press
A Smith machine press lowered behind the head that biases the lateral and rear delts on a fixed vertical path, best suited to lifters with solid shoulder mobility.
어깨머신Vertical press
주동근
측면 삼각근전면 삼각근
협응근
삼두상부 승모근후면 삼각근
장비
머신
패턴
Vertical press
준비 자세
- 01Place a seat or upright bench under the Smith bar so the bar tracks just behind the head.
- 02Sit tall and grip the bar wider than shoulder width.
- 03Rotate the bar to unhook it and support it with locked arms overhead.
- 04Confirm the safety stops are set just below your intended bottom position.
수행
- 01Lower the bar slowly behind the head toward the base of the neck.
- 02Stop at ear level or wherever mobility allows a pain-free position.
- 03Press the bar back up to full lockout along the fixed track.
- 04Keep the torso vertical and the neck neutral throughout.
체크포인트
- -Depth is limited to a comfortable, controlled range, usually ear level.
- -The head shifts slightly forward to clear the bar, not the whole spine.
- -Elbows track under the bar, pointing down and slightly out.
- -Every rep is smooth; no bouncing out of the bottom.
흔한 실수
- -Lowering the bar all the way to the neck without the mobility for it.
- -Craning the neck far forward and straining it.
- -Using a grip so wide that the bottom position pinches the shoulders.
- -Loading it like a front press; this variation needs lighter weight.
프로그래밍 노트
- -Use 3 to 4 sets of 8 to 12 reps with conservative loads.
- -Only program it if a full pain-free range is available; otherwise press from the front.
- -The fixed track makes it a reasonable controlled introduction to behind-the-neck work.