Behind-the-Neck Press.

How to do it.

1. Step 01

   Set the bar on the upper back as in a squat

2. Step 02

   Grip slightly wider than shoulder width

3. Step 03

   Press the bar straight up overhead

4. Step 04

   Lock out with the bar over the head

5. Step 05

   Lower the bar back behind the neck

6. Step 06

   Stop at ear level if mobility is limited

Pro cues.

• Requires good shoulder mobility

• Use lighter loads than a front press

• Keep the core braced throughout

Questions, answered.

What is the Behind-the-Neck Press?

Overhead barbell press from behind the neck emphasizing the side delts.

What muscles does the Behind-the-Neck Press work?

The Behind-the-Neck Press primarily works your side delts and front delts. It also recruits your triceps and traps as secondary movers.

What equipment do I need for the Behind-the-Neck Press?

You need a barbell to perform the Behind-the-Neck Press.

How many sets and reps should I do for the Behind-the-Neck Press?

A typical prescription for the Behind-the-Neck Press is 3–5 sets of 5–10 reps. Rest about 90–180 seconds between sets.

Is the Behind-the-Neck Press good for beginners?

The Behind-the-Neck Press is an advanced movement. Build a base with simpler variations first, then add it once your technique and strength are solid.