Behind-the-Neck Press Guide

The behind the neck press is a compound exercise that primarily targets the deltoids (shoulder muscles), with secondary emphasis on the triceps and upper back muscles.

During a behind the neck press, the deltoids work to lift the weight overhead, while the triceps help to extend the elbows. The upper back muscles help to stabilize the movement, while the core muscles engage to maintain proper posture and prevent injury.

In terms of exercise classification, the behind the neck press is a compound exercise, as it works multiple muscle groups simultaneously to perform a movement. However, the behind the neck press has been subject to controversy among fitness professionals and experts due to its potential to cause shoulder impingement and injury. Some fitness experts recommend avoiding the behind the neck press or substituting it with other shoulder exercises, such as the seated barbell shoulder press or the standing barbell shoulder press.

Steps to perform this exercise

The behind-the-neck press can be done in a seated or standing position. If you’re new to the exercise, start with the seated version on a weight bench. You can also use a vertical back bench for extra support.

1. Sit with the barbell across your traps. Plant your feet on the floor with your knees bent at 90 degrees.
2. Grip the bar, hands wider than shoulder-width and palms facing forward. Brace your core and squeeze your shoulder blades together, keeping your elbows under the bar.
3. Exhale and press the bar straight up, lining it up with your head. Pause.
4. Inhale and slowly return to the starting position.
5. Start with one set of 12 to 15 reps.

If you can safely do this exercise, you can progress to the standing version. It involves the same movement with a barbell on a rack.