Band Behind-Neck Shoulder Press
Strengthen & tone shoulders with the Band Behind-Neck Shoulder Press. A great exercise for building upper body strength at home!
The Band Behind-Neck Shoulder Press is a compound exercise that mainly works the shoulders and triceps, with help from the back and traps. You'll need: resistance bands.
Required Equipment
Band Behind-Neck Shoulder Press Muscles Worked
Primary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Secondary
Boxer Muscle (serratus anterior); Upper Traps (trapezius, upper fibers)
Band Behind-Neck Shoulder Press Variations and Alternatives
How to do the Band Behind-Neck Shoulder Press
Stand upright with feet shoulder-width apart, holding a resistance band with both hands. Step on the center of the band to secure it under your feet.
With your palms facing forward and elbows bent, position the band behind your neck, ensuring there's tension on the band even in the starting position.
Press your hands straight up, extending your arms overhead. Keep your core engaged and your back straight throughout the motion to maintain stability.
Continue pressing upward until your arms are fully extended, but without locking out your elbows. Pause at the top of the motion.
Slowly lower your hands back down to the starting position behind your neck, keeping the movement controlled to maintain constant tension on the band.
Repeat for the desired number of repetitions, taking care to maintain proper posture and form throughout the set.
Adjust the resistance of the band as needed by changing its length or using bands with different tension levels.
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Band Behind-Neck Shoulder Press FAQs
What muscles does the Band Behind-Neck Shoulder Press work?
The Band Behind-Neck Shoulder Press mainly works the shoulders and triceps, with help from the back and traps. The main muscles are the anterior deltoid and triceps brachii.
What equipment do you need for the Band Behind-Neck Shoulder Press?
Resistance bands.
Is the Band Behind-Neck Shoulder Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Band Behind-Neck Shoulder Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Band Behind-Neck Shoulder Press variations and alternatives?
Similar exercises include the Behind-Neck Arms-Forward, Band Single-Arm Shoulder Press, Band Face Pull and Band Front Raise.
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