Seated Behind-the-Neck Press

Body region

• Shoulders
• Arms

Equipment

• Barbell
• Squat Rack
• Flat Bench or Adjustable Bench

Technique

1. Set an upright bench inside a rack so the bar sits just above head height when seated.
2. Sit tall, take a grip wider than shoulder width and unrack the bar onto your upper back.
3. Press the bar straight up until the arms are straight.
4. Lower it slowly only to about ear level, or higher if the shoulders object, and press again.

Cues

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

Common mistakes

• Lowering the bar deep onto the neck.
• Arching the lower back off the pad.
• Continuing through shoulder pain.

Variations

• Smith Machine Behind-the-Neck Press

Alternatives

• Overhead Press
• Dumbbell Overhead Press