HyperBody
Exercise library · Shoulders

Behind-the-Neck Press.

Overhead press variation behind head for delt isolation.

AdvancedBarbell
The numbers
Sets
3–5
Reps
6–10
Rest
90–120
Muscles
Primary
Side delts · Traps
Secondary
Front delts · Triceps · Rotator cuff
The play-by-play

How to do it.

  1. Step 01

    Hold barbell behind neck at shoulders

  2. Step 02

    Press overhead until arms extended

  3. Step 03

    Lower slowly behind neck

  4. Step 04

    Repeat

What separates good from great

Pro cues.

  • Use light to moderate load

  • Keep torso upright

  • Avoid if shoulder mobility is limited