Drive a barbell from the rear shoulders to an overhead lockout using a short leg dip and explosive hip/knee extension; the movement primarily works the shoulder deltoids.
How to do the Behind the Neck Push Press#
- Place the bar across your upper back on the rear delts with hands just outside shoulder width and feet hip-width apart.
- Brace your core and keep your chest up, then perform a quick, shallow dip by bending hips and knees.
- Explosively extend the hips and knees while pressing the bar upward with your arms to reach full lockout overhead.
- Maintain a straight line from wrists through shoulders at the top and avoid excessive backward lean.
- Lower the bar under control back to the rear delts and reset your stance before the next rep.
Muscles worked#
- Primary: Front delts (Anterior Deltoid), Side delts (Lateral Deltoid), Triceps (Triceps Brachii)
- Secondary: Quads (Quadriceps Femoris), Glutes (Gluteus Maximus), Traps (Trapezius), Upper back (Rhomboids & Middle Trapezius), Abs (Rectus Abdominis)
Common mistakes#
- Holding the bar too high on the neck.
- Relying on the arms instead of using leg drive.
- Overarching the lower back at lockout.
- Letting the bar drift too far forward during the press.
