Back to library

Exercise Library

Standing Behind Neck Press

A standing barbell overhead press from behind the neck that biases the medial and rear deltoids, chosen by lifters with excellent shoulder mobility who want a more vertical pressing line.

ShouldersBarbellVertical press
GoLightWeight mediastanding-behind-neck-press

Demonstration coming soon

Watch on YouTube

Primary

Anterior deltoidsMedial deltoids

Secondary

TricepsUpper trapeziusSerratus anteriorCore

Equipment

Barbell

Pattern

Vertical press

Setup

  1. 01Set the bar in a rack at upper chest height and take a grip slightly wider than shoulder width.
  2. 02Duck under the bar and rest it across the upper traps as in a back squat.
  3. 03Step back with feet hip to shoulder width and brace the trunk.
  4. 04Confirm you can externally rotate the shoulders enough to press straight up without craning the neck.

Execution

  1. 01Take a breath, brace, and tip the head slightly forward to clear the bar path.
  2. 02Press the bar straight up from behind the neck until the elbows lock overhead.
  3. 03Bring the head back to neutral once the bar passes it.
  4. 04Lower under control to the base of the neck or upper traps, no lower than comfortable, and repeat.

Checkpoints

  • -Bar travels in a vertical line over the mid foot.
  • -Ribs stay down; no excessive lower back arch.
  • -Elbows stay under the bar throughout the press.
  • -Neck moves minimally, only enough to clear the bar.

Common mistakes

  • -Lowering the bar too deep behind the neck and straining the shoulder capsule.
  • -Jerking the head forward aggressively on every rep.
  • -Arching the lower back to finish heavy reps.
  • -Using it without the shoulder external rotation to press pain free.

Programming notes

  • -Use 3 to 4 sets of 5 to 8 reps with loads well below your standard overhead press.
  • -Keep 1 to 2 reps in reserve; this is a poor exercise to grind to failure.
  • -If mobility is limited, sub the seated Smith version or a standard front press instead.

Related exercises

Behind-The-Neck Press

Barbell / Shoulders

Smith Standing Behind Head Military Press

Machine / Shoulders

Overhead Press

Barbell / Shoulders

Standing Barbell Wide Military Press

Barbell / Shoulders

Out now

Now on the App Store

Free to download, no account required to start. Android is on the way.

Download on theApp Store
Coming soonGoogle Play