Description
A compound movement that focuses on the deltoids and also strengthens the upper body, performed by pressing a barbell from the back of the neck overhead.
How to Do Standing Behind Neck Press
- 1Setup
Set a barbell in a power rack to a height just below your shoulders; grip the barbell with an overhand grip, slightly wider than shoulder-width, and step under the bar so it rests on your upper trapezius behind your neck.
- 2Setup
Unrack the barbell and take one or two steps back, positioning your feet shoulder-width apart with a slight bend in your knees; engage your core and keep your chest lifted, looking straight ahead.
- 3
Exhale as you press the barbell straight overhead until your arms are fully extended, ensuring your head slightly moves forward to allow a clear path for the bar.
- 4
Inhale as you slowly and in a controlled manner lower the barbell back down to the starting position behind your neck, maintaining tension in your shoulders throughout the movement.
Tips
- Ensure you have excellent shoulder mobility and thoracic spine extension to perform this movement safely and without discomfort; if not, consider alternatives like the standing overhead press.
- Maintain a tight core and glutes throughout the entire movement to stabilize your spine and prevent excessive arching in your lower back.
- Keep your elbows pointing slightly forward and directly under the barbell as you press, rather than flaring them out wide, to optimize force transfer and protect your shoulder joints.
- Control both the upward pressing and downward lowering phases of the movement; avoid using momentum or letting the weight drop quickly.
Common Mistakes
- ×Arching the lower back excessively can strain the spine; fix this by actively engaging your core and glutes to maintain a neutral spine.
- ×Flaring your elbows out wide during the press can put undue stress on the shoulder joints; instead, keep your elbows slightly tucked and directly under the bar.
- ×Using momentum or jerking the weight up compromises muscle engagement and increases injury risk; ensure a controlled, deliberate press and lower, using a weight you can manage strictly.
Variations
Barbell Standing Shoulders Press
Press a barbell overhead from a standing position to build strong, sculpted shoulders and upper body strength.
Barbell Standing Military Press
Build strong, powerful shoulders and triceps with the Barbell Standing Military Press.
Barbell Standing Bradford Press
Perform the Barbell Standing Bradford Press to build strong, well-rounded shoulders.
Dumbbell Standing Arnold Press
Sculpt powerful shoulders with the Dumbbell Standing Arnold Press. This dynamic exercise targets all three deltoid heads using a unique rotating press
Related Exercises
Barbell Standing Wide Military Press
Build powerful shoulders and triceps with the Barbell Standing Wide Military Press.
Barbell Seated Overhead Press
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Barbell Seated Behind Head Military Press
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Kettlebell Alternating Press
Build powerful shoulders and enhance core stability with the Kettlebell Alternating Press.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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