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Smith Machine Behind-The-Neck Press

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Shoulders

Calories Burned:  340 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Deltoids
Secondary Muscles Trained:  Triceps
Instructions: 
Properly position yourself in an upright chair within the Smith Machine, beneath the bar to be lifted; position the chair such that the bar will come down just behind your head during the execution of this exercise.
 
Grip the bar with your palms facing away from you and your hand positioning on the bar should be such that your forearms are perpendicular to the bar; space your hands evenly using the markings on the bar.
 
Press the bar up to the starting position and roll your wrists backward to the unhooked position.
 
Lower the bar behind your neck to the base of your skull and press the weight back to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds, with the downward movement no faster than the upward.
 
Do not lock your elbows at the top of the movement and do not bounce at the bottom of the movement. 

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