Behind The Neck Shoulder Press

Exercise Summary
Primary Muscle(s) Shoulders
Secondary Muscle(s) TricepsTraps
Equipment Barbell
Emphasis Compound
Type Push

Behind The Neck Shoulder Press Instructions

  • Position the bar slightly above your head within the rack. Sit against a 90-degree bench in the squat rack. 
  • Assume a strong posture: core tight, shoulders down-and-back, chest up and eyes looking straight ahead.
  • With palms forward, 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, lower the bar behind your neck. 
  • When your upper arms reach just past parallel to the floor, press the weight back.


  1. DO NOT LOWER bringing the bar lower than the top of your head to avoid excess shoulder stress.
  2. Use lighter weight! Focus on the range-of-motion and proper muscle activation of the delts and triceps.
  3. Refrain from arching your back excessively when lowering or pressing the weight.
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