Behind-The-Neck Press

Setup

1. 01Set a bench upright inside a rack with the bar at shoulder height.
2. 02Grip the bar slightly wider than shoulder width.
3. 03Unrack and rest the bar lightly across the upper traps.
4. 04Brace the torso and pull the elbows under the bar.

Execution

1. 01Press the bar straight up until the elbows lock out.
2. 02Keep the head neutral and slightly forward of the bar path.
3. 03Lower under control to roughly ear level behind the head.
4. 04Pause briefly, then press again without bouncing.

Checkpoints

• -Forearms stay vertical throughout the press.
• -The bar travels in a straight vertical line.
• -Ribs stay down with no low-back arch.
• -The bottom stops at ear level, not on the neck.

Common mistakes

• -Lowering the bar all the way to the neck under fatigue.
• -Craning the head forward to clear the bar.
• -Using this lift without adequate shoulder external rotation mobility.
• -Arching the lower back to press bigger loads.