Barbell Behind the Back Push Press

Master the Barbell Behind the Back Push Press for powerful shoulder development and enhanced overhead strength.

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

Free · iPhone only · Available on the App Store

Description

This is a compound exercise that primarily targets the shoulders and also works the triceps and upper back. The barbell is held behind the neck, then explosively pushed upwards by extending the arms and using the legs to drive the movement.

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How to do Barbell Behind the Back Push Press

01
Setup
Unrack a barbell onto your upper traps, resting it behind your neck. Position your hands with a wide, pronated grip, ensuring your elbows are slightly forward.
02
Setup
Stand with your feet shoulder-width apart, toes pointing slightly out, and maintain an upright torso with your chest up and core braced.
03
Initiate the movement by performing a shallow dip, bending your knees slightly while keeping your torso erect.
04
Immediately explode upwards, driving through your heels and extending your legs forcefully as you press the barbell overhead, fully extending your arms.
05
Once the barbell is locked out directly over your head, slightly push your head forward to align your spine. Control the descent by slowly lowering the barbell back to the starting position on your upper traps.

Tips

Maximize your leg drive by thinking of it as a powerful jump, transferring momentum directly into the bar to assist the press.
Keep your core tightly braced throughout the entire movement to stabilize your spine and prevent excessive arching in your lower back.
Maintain an active grip on the bar, squeezing it firmly to enhance shoulder stability and control during both the press and the eccentric phase.
Ensure your elbows track slightly forward throughout the press, avoiding excessive flaring out to the sides, which can put undue stress on the shoulder joint.

Common mistakes

Failing to utilize leg drive adequately means you're turning it into a strict press; ensure a powerful dip and drive from your legs to generate momentum.
Hyperextending the lower back at the top can lead to injury; actively brace your core and maintain a neutral spine as you lock out the weight overhead.
Dropping the barbell too quickly on the eccentric phase loses valuable time under tension and control; lower the weight slowly and deliberately back to your traps.

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Questions

What muscles does Barbell Behind the Back Push Press work?

Barbell Behind the Back Push Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.

Is Barbell Behind the Back Push Press good for beginners?

Barbell Behind the Back Push Press is rated advanced. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.

What equipment do I need for Barbell Behind the Back Push Press?

You need Barbell to perform Barbell Behind the Back Push Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.

What are the best tips for Barbell Behind the Back Push Press?

Maximize your leg drive by thinking of it as a powerful jump, transferring momentum directly into the bar to assist the press. Keep your core tightly braced throughout the entire movement to stabilize your spine and prevent excessive arching in your lower back. Maintain an active grip on the bar, squeezing it firmly to enhance shoulder stability and control during both the press and the eccentric phase. Ensure your elbows track slightly forward throughout the press, avoiding excessive flaring out to the sides, which can put undue stress on the shoulder joint.

What are common mistakes when doing Barbell Behind the Back Push Press?

Failing to utilize leg drive adequately means you're turning it into a strict press; ensure a powerful dip and drive from your legs to generate momentum. Hyperextending the lower back at the top can lead to injury; actively brace your core and maintain a neutral spine as you lock out the weight overhead. Dropping the barbell too quickly on the eccentric phase loses valuable time under tension and control; lower the weight slowly and deliberately back to your traps.