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.

*Tips*

  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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