Behind The Neck Shoulder Press
Behind The Neck Shoulder Press Instructions
- Set a 90-degree bench in the squat rack.
- Position the bar slightly above your head within the rack.
- Assume a strong, seated posture:
- Core tight with a neutral spine
- Shoulders down-and-back,
- Chest up
- Eyes looking straight ahead
- Grip the barbell wider than you would for a standard overhead press.
- Keep your shoulders pulled back, forearms vertical and trunk braced throughout the movement.
- In a slow, controlled movement, unrack the bar and lower it behind your neck.
- When your tricep reaches at/above parallel to the floor, press the weight overhead.
- At the top, the bar is directly above your head with your elbows locked out.
- Neck is in a neutral position with your eyes fixated straight ahead.
- Imagine bringing your armpits forward to stabilize the weight overhead.
- Lower the bar on the same path in a controlled manner.
- DO NOT LOWER bringing the bar lower than the top of your head to avoid excess shoulder stress.
- Use lighter weight! Focus on the range-of-motion and proper muscle activation of the delts, traps, and triceps.
- Refrain from arching your back excessively when lowering or pressing the weight.