Videos
Instructions
- Stand with feet shoulder-width apart and grip the barbell slightly wider than shoulder-width.
- Lift the barbell overhead and position it behind your head at upper trap level.
- Inhale and brace your core.
- Lower the barbell slowly and under control behind your head until elbows are at approximately 90 degrees.
- Push the barbell back up to the starting position while exhaling.
- Repeat for the desired number of reps.
Technical Tips
- Keep your core engaged to avoid excessive arching in the lower back.
- Maintain a straight wrist alignment to prevent strain.
- Avoid lowering the bar below ear level if shoulder mobility is limited.
- Ensure a controlled movement throughout the entire range of motion.
Breathing Tips
- Inhale deeply before lowering the bar.
- Exhale forcefully during the upward pressing phase.
- Maintain steady breathing between repetitions.
Medical restrictions
- Shoulder impingement or instability
- Rotator cuff injuries
- Cervical spine issues
- Limited shoulder mobility
The Standing Barbell Press Behind Neck is an advanced compound shoulder exercise that targets the deltoids with a strong emphasis on the posterior and lateral heads. By placing the barbell behind the neck, the movement shifts the mechanical load and increases recruitment of the side and rear deltoids compared to traditional overhead presses. This variation also engages the upper trapezius and triceps muscles to stabilize and press the load, contributing to upper body strength and hypertrophy. Commonly performed by experienced lifters and athletes, this press demands excellent shoulder mobility and thoracic spine control. It is particularly effective for developing balanced shoulder musculature and improving pressing strength for sports or physique goals. Proper form is crucial, as the behind-the-neck position increases stress on the shoulder joint and cervical spine. It is not recommended for individuals with mobility restrictions or shoulder pathologies. This exercise is ideal for bodybuilders, strength athletes, and fitness enthusiasts seeking to challenge and isolate shoulder muscles more intensely.
Is the barbell press behind the neck bad for my shoulders?
The barbell press behind the neck can place stress on the shoulder joints, especially if you have limited mobility or a history of shoulder injuries. It's essential to use proper form and avoid this variation if discomfort occurs.
What muscles does the standing press behind the neck work?
The exercise primarily targets the shoulders, especially the side and rear deltoids, while also engaging the triceps, traps, and upper back for stabilization and support.
How is the behind-the-neck press different from a front military press?
The behind-the-neck press shifts emphasis more toward the rear deltoids and requires greater shoulder mobility, while the front military press targets the front delts more and is generally safer for most users.
Should I choose the standing or seated version of the press behind the neck?
The standing version requires more core stabilization and overall balance, making it more demanding, while the seated version provides more support and isolates the shoulders more directly.