Behind-the-Neck Press

Body region

• Shoulders
• Arms

Muscles

Main

• Deltoid

Helps

• Serratus Anterior
• Trapezius
• Triceps

Holds

• Infraspinatus
• Teres Minor
• Erector Spinae
• Rectus Abdominis

Equipment

• Barbell
• Squat Rack

Technique

1. Set the bar in a rack at shoulder height and take a grip wider than shoulder width.
2. Step under it so it rests on your upper back, lift it off the hooks and step back, standing tall with feet hip-width apart.
3. Press the bar straight up over the back of your head until the arms are straight.
4. Lower it slowly only as far as your shoulders move comfortably, around ear level.

Cues

• Only for lifters with good, pain-free shoulder mobility.
• Use clearly less weight than for a front press.
• Keep the head neutral; the bar moves around it, not the head around the bar.

Common mistakes

• Lowering the bar deep onto the neck, which strains the shoulders.
• Pushing the head forward to make room.
• Continuing through shoulder pain.

Variations

• Seated Behind-the-Neck Press
• Smith Machine Behind-the-Neck Press

Alternatives

• Overhead Press
• Dumbbell Overhead Press