Standing Behind Neck 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.