Videos
Instructions
- Sit on a musculation bench with a straight back and grip the Olympic bar slightly wider than shoulder-width.
- Unrack the bar and hold it behind your neck at shoulder level.
- Press the bar upward in a straight line until your arms are fully extended overhead.
- Lower the bar back behind your neck under control to the starting position.
- Repeat for the desired number of repetitions.
Technical Tips
- Maintain a neutral spine and keep your chest lifted throughout the movement.
- Avoid bouncing the bar off the neck or using momentum.
- Engage your core to stabilize the torso during the press.
- Control both the upward and downward phase to maximize muscle engagement.
Breathing Tips
- Inhale as you lower the bar behind your neck.
- Exhale forcefully as you press the bar upward.
Medical restrictions
- Shoulder impingement syndrome
- Rotator cuff injuries
- Cervical spine issues
- Limited shoulder mobility
The Neck Press with Bar, also known as the Behind-the-Neck Shoulder Press, is a compound strength training exercise that targets the shoulder muscles with an emphasis on posterior engagement. Unlike the standard overhead press, the bar path in this variation moves behind the head, placing greater demand on the rear deltoids and upper traps. This exercise is typically performed with an Olympic barbell and a musculation bench, requiring a solid foundation of shoulder mobility and control. It is most often used by advanced lifters looking to develop full shoulder balance, especially for aesthetic or bodybuilding purposes. The movement requires precise technique and should be executed with caution to avoid strain on the cervical spine and rotator cuff. Ideal for hypertrophy-focused routines, the neck press challenges shoulder stabilization and upper body coordination, making it a valuable but technically demanding addition to a comprehensive shoulder training program.
Is the neck press with a bar safe for my shoulders?
The neck press with a bar can be safe when performed with proper form and sufficient shoulder mobility, but it is not recommended for those with shoulder or neck issues.
What muscles does the neck press behind the head work?
The neck press targets the shoulders—particularly the rear deltoids—while also engaging the triceps and upper traps.
Should I include the neck press in my shoulder workout?
You can include the neck press if you're an advanced trainee with good mobility and looking to target all deltoid heads, especially the rear delts.
What are safer alternatives to the neck press?
Safer alternatives include the standard barbell overhead press, dumbbell shoulder press, or machine shoulder press.
Can I do the neck press standing instead of seated?
Yes, it can be done standing, but the seated variation offers more stability and better isolates the shoulder muscles.