A vertical barbell press performed from behind the head that drives the weight overhead and primarily works the shoulder deltoids.
How to do the Behind the Neck Press#
- Set the rack so the bar is at upper-chest height, step under it and take a pronated grip slightly wider than shoulder width.
- Unrack the bar, step feet shoulder-width apart, brace your core, and let the bar rest across your upper back/upper traps.
- Press the bar straight up until your arms are extended overhead, keeping a controlled path.
- Lower the bar under control behind your head to a comfortable depth, maintaining wrist and elbow alignment.
- Carefully re-rack the bar when your set is complete.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid)
- Secondary: Triceps (Triceps Brachii), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
Common mistakes#
- Lowering the bar too far behind the head and stressing the shoulder joint.
- Using excessive lumbar arch to drive the weight up.
- Gripping too narrow or too wide, causing shoulder discomfort.
- Rushing the descent and losing control of the bar.
How much should you overhead press?#
What the average overhead press actually is, and what counts as beginner, intermediate, advanced, or elite at your bodyweight — for men and women, in kg and lbs.
