Barbell Behind-the-Neck Press
A barbell vertical press from behind the neck that targets shoulders, triceps, and upper back to build upper body strength and hypertrophy; requires significant shoulder mobility and is often used in advanced programs.
About Exercise
Equipment
Barbell, Squat Rack
Difficulty
4/5 • Advanced
Primary Muscle Groups
Shoulders
Secondary Muscles
Abs
Popularity Score
5
Goals
Training Style
Setup Requirements
Requires Rack
Yes
Requires Bench
No
Requires Spotter
Yes
Space Needed
Small
Noise Level
Moderate
Muscle Breakdown
View Muscle MapShoulders
10/10Medial Delts, Rear Delts, Anterior Delts
Triceps
7/10Lateral Head, Long Head
Traps
7/10Upper Traps
Abs
4/10Programming
Typical Rep Range
6-12 reps
Rest Between Sets
120-180 seconds • Longer for heavier sets
How to Perform
Position the barbell in a squat rack at upper chest height. Grip it wider than shoulder-width, unrack onto upper traps with feet shoulder-width apart, core braced, and knees slightly bent.
- Tilt head forward slightly for clearance.
- Press bar straight overhead by extending elbows fully.
- Align bar over head at lockout with shoulders shrugged.
- Lower bar slowly back to upper traps.
- Keep torso upright and elbows under bar path.
- Repeat for reps without crashing bar.
Coaching Tips
Form Cues
- Elbows under bar
- Head forward on press
- Shrug at top
- Control descent
- Brace core tight
- Torso upright
Breathing
Inhale during the descent and brace core; exhale forcefully during the press.
Tempo
2-1-1
Range of Motion
Lower bar to upper traps level without dropping below ears if mobility limited; press to full elbow extension with bar directly overhead.
Safety
Safety Notes
- Avoid if shoulder impingement or poor mobility exists
- Do not lower below ear level if pain occurs
- Use lighter weights to test form
- Standing version needs strong core to prevent arching
- Consult professional for pre-existing neck issues
- Preferred for advanced lifters only
Spotting
Spot from behind at elbows for standing sets; assist upward on failed reps. Use rack safeties for heavy loads; spotter not ideal for seated.
Common Mistakes
- Flaring elbows excessively
- Lowering too fast
- Arching back
- Using momentum from legs
- Grip too narrow
- Neck strain from poor head position
When to Avoid
- Shoulder impingement
- Poor shoulder mobility
- Cervical neck strain
- Rotator cuff injury
Flexibility Needed
- Full shoulder external rotation
- Thoracic spine extension
- Overhead shoulder flexion to 180 degrees
Build Up First
- Proficiency in standard overhead press
- Shoulder stability competency
- Core bracing technique
Also known as
Behind the Neck Press, Military Press Behind Head
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