# Barbell Behind-the-Neck Push Press

URL: https://heatsy.app/ex/barbell-behind-the-neck-push-press

Also known as: BB Behind-the-Neck Push Press, Behind-the-Neck Push Press, Behind-the-Head Push Press, Barbell Behind-the-Head Push Press

Body region: Shoulders, Arms, Legs

## Muscles

- Main: Deltoid, Triceps
- Helps: Serratus Anterior, Trapezius, Gluteus Maximus, Rectus Femoris, Vastus Lateralis, Vastus Medialis
- Holds: Infraspinatus, Teres Minor, Erector Spinae, Rectus Abdominis

## Equipment

- Barbell
- Squat Rack

## Technique

1. Set the bar on a rack at upper-back height and duck under it, resting it on the traps with a wide grip, elbows pointing down.
2. Step back with feet hip-width apart, chest up and head neutral, looking straight ahead.
3. Dip a few inches by bending the knees, keeping the torso upright.
4. Drive up with the legs and press the bar straight up to lockout behind the head.
5. Lower the bar with control to the traps and reset.

### Cues

- Only do this with good shoulder mobility; if it hurts, stop and use a front press instead.
- Dip and drive vertically and keep the head neutral.
- Keep your wrists straight and the bar on the traps.

### Common mistakes

- Letting the bar crash down onto the neck instead of lowering it softly to the traps.
- Using a grip that is too narrow.
- Pushing the head far forward or leaning back.
- Starting with a heavy load before practising with an empty bar.

## Alternatives

- [Barbell Push Press](https://heatsy.app/ex/barbell-push-press)
- [Behind-the-Neck Press](https://heatsy.app/ex/behind-the-neck-press)
- [Overhead Press](https://heatsy.app/ex/overhead-press)