Standing Behind Neck Press
Master the Standing Behind Neck Press with a barbell to build strong, sculpted shoulders and enhance upper body strength effectively.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Standing Behind Neck Press
Barbell Standing Shoulders Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Standing Bradford Press
Shoulders · Deltoid Anterior · Barbell
Dumbbell Standing Arnold Press
Shoulders · Deltoid Anterior · Dumbbell
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.
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How to do Standing Behind Neck Press
- 01Setup
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.
- 02Setup
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.
- 03
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.
- 04
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.
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Get Ellim — FreeQuestions
What muscles does Standing Behind Neck Press work?
Standing Behind Neck Press primarily targets Deltoid Anterior. Secondary muscles include Deltoid Lateral, Serratus Anterior, Triceps Brachii.
Is Standing Behind Neck Press good for beginners?
Standing Behind Neck Press is rated intermediate. 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 Standing Behind Neck Press?
You need Barbell to perform Standing Behind Neck 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 Standing Behind Neck Press?
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.
What are common mistakes when doing Standing Behind Neck Press?
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.
Related exercises
Barbell Standing Wide Military Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Overhead Press
Shoulders · Deltoid Anterior · Barbell
Barbell Seated Behind Head Military Press
Shoulders · Deltoid Anterior · Barbell
Kettlebell Alternating Press
Shoulders · Deltoid Anterior · Kettlebell
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
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Free · iPhone only · Available on the App Store