Shoulders
Barbell Behind Neck Press
The Barbell Behind Neck Press is a strength exercise with a barbell for your shoulders. Share of the load in the Zulta muscle model: front delts 30%, side delts 20% and triceps (lateral head) 9%.
Also known as: behind the neck press
How to do it
- Set a barbell in a rack at shoulder height and grip it wider than shoulder-width.
- Step under the bar and unrack it onto your upper back, behind the neck.
- Stand tall with feet hip-width and the head in a neutral position, slightly forward.
- Press the bar straight up until the arms are straight overhead.
- Lower it under control to about the top of the ears or the base of the neck.
Tips
- Use a lighter load than your front press and a depth that feels smooth for your shoulders.
- Keep the forearms vertical under the bar throughout.
Common mistakes
- Jutting the head forward and down to make room for the bar.
- Lowering the bar so deep it rests on the neck.
- Using a grip so narrow that the elbows point backward.
Muscles worked by the Barbell Behind Neck Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing from behind the head is abduction in the frontal plane. Pressing overhead is shoulder flexion and abduction with elbow extension: the front delt leads, the lateral delt and triceps assist, and the upper traps and serratus rotate the shoulder blade up.
Barbell Behind Neck Press alternatives
Same equipment
Different equipment
Easier
No equipment
Make it harder
Make it easier
- Seated Dumbbell Overhead Press
- Band Shoulder Press
- Hammer Strength Shoulder Press
- Plate Loaded Shoulder Press
Similar exercises
Frequently asked questions
What muscles does the Barbell Behind Neck Press work?
Mainly the front delts and side delts. The triceps (lateral head), triceps (long head) and triceps (medial head) assist.
Is the Barbell Behind Neck Press good for beginners?
The Barbell Behind Neck Press is rated intermediate. If you are new, learn the Seated Dumbbell Overhead Press first and build up from there.
What is a good alternative to the Barbell Behind Neck Press?
For example the Bradford Press, Arnold Press and Dumbbell Military Press. They train mostly the same muscles, some with different equipment.
How do you make the Barbell Behind Neck Press harder?
Add weight or reps, or move on to the Barbell Z Press and Z Press.
Sources
- Saeterbakken and Fimland 2013, JSCR 27(7):1824-1831 (standing, seated, barbell, dumbbell)
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