Barbell Seated Overhead Behind-Neck Press
Build serious shoulder strength! This advanced exercise targets your deltoids for maximum muscle growth. Proceed with caution.
The Barbell Seated Overhead Behind-Neck Press is a compound exercise that mainly works the shoulders, with help from the triceps and traps. You'll need: barbell or weight plates or exercise bench.
Required Equipment
Barbell Seated Overhead Behind-Neck Press Muscles Worked
Primary
Front Shoulder (anterior deltoid)
Secondary
Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)
Barbell Seated Overhead Behind-Neck Press Variations and Alternatives
How to do the Barbell Seated Overhead Behind-Neck Press
Begin by setting up a flat bench in an open area. Place a loaded barbell behind the bench.
Sit down on the bench with your back straight and feet firmly planted on the floor.
Reach behind your head and grip the barbell with both hands at slightly wider than shoulder-width apart, using a pronated (overhand) grip. Make sure your grip is secure.
Carefully lift the barbell off the rack or have a spotter help you to get the barbell into the starting position.
Lower the barbell to a position just below ear level or to the base of your neck, keeping your elbows pointed slightly forward.
Press the barbell upward by extending your arms fully above your head without locking out your elbows.
Pause at the top of the movement for a moment and then lower the barbell slowly back to the starting position.
Repeat for the desired number of repetitions, maintaining proper form throughout.
Once completed, safely rerack the barbell or have your spotter assist you.
Safety Precautions: - When performing the seated behind-head military press, ensure that you do not experience any discomfort or pain in your shoulders; if you do, consider using an alternative exercise. - Keep your core engaged and back straight to protect your spine and maximize the effectiveness of the exercise. - Avoid jerking or using momentum to lift the weight; maintain control of the barbell at all times. - It is recommended to have a spotter, especially when using heavier weights or whe...
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Barbell Seated Overhead Behind-Neck Press FAQs
What muscles does the Barbell Seated Overhead Behind-Neck Press work?
The Barbell Seated Overhead Behind-Neck Press mainly works the shoulders, with help from the triceps and traps. The main muscles are the anterior deltoid.
What equipment do you need for the Barbell Seated Overhead Behind-Neck Press?
Barbell or weight plates or exercise bench.
Is the Barbell Seated Overhead Behind-Neck 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 Barbell Seated Overhead Behind-Neck Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Barbell Seated Overhead Behind-Neck Press variations and alternatives?
Similar exercises include the Barbell Reverse-Grip Overhead Press, Barbell Behind-Back Push-Press, Barbell Seated Front Raise and Barbell Seated Military-Press.
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