Barbell Behind the Neck Press
BarbellStrength
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The Barbell Behind the Neck Press is a strength exercise where you position a barbell across the base of your neck with hands slightly wider than shoulder-width, then press it overhead while seated or standing. Its primary purpose is to build shoulder strength and size through a greater range of motion. It mainly targets the deltoids, with secondary work on the triceps and upper traps, and requires just a barbell and rack; it's ideal for advanced lifters with solid shoulder mobility seeking overhead pressing variety.
How to Perform Barbell Behind the Neck Press
- 1Stand with feet shoulder-width apart, gripping the barbell slightly wider than shoulder-width using an overhand grip.
- 2Position the barbell across the back of your neck, resting on your traps and upper shoulders, with elbows pointing down and back.
- 3Engage your core, keep your chest up, and look straight ahead with a neutral spine.
- 4Inhale deeply, then press the barbell straight overhead by extending your arms fully while keeping your head neutral.
- 5Exhale as you press upward, locking out your elbows at the top without arching your lower back.
- 6Inhale as you slowly lower the barbell back to the starting position on your traps in a controlled manner.
- 7Repeat for desired reps, then unrack the bar safely.
- 8Key form tips: Keep elbows flared slightly and avoid shrugging shoulders; maintain a tight core to prevent excessive back arching. Common mistakes: Using momentum or jerking the bar, flaring elbows too wide, or hyperextending the neck—prioritize strict form to protect shoulders and spine. Consult a coach if you have shoulder issues, as this exercise carries higher risk.
