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Behind-Neck Push-Press

Strengthen your shoulders with the Behind-Neck Push-Press. Proceed with caution and proper form!

The Behind-Neck Push-Press is a compound exercise that mainly works the shoulders, with help from the triceps and traps. You'll need: barbell.

Mr. Grey
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@JustGains_XY

Required Equipment

Barbell
Barbell

Behind-Neck Push-Press Muscles Worked

Primary

Front Shoulder (anterior deltoid)

Secondary

Triceps (triceps brachii); Upper Traps (trapezius, upper fibers)

Behind-Neck Push-Press Variations and Alternatives

How to do the Behind-Neck Push-Press

  1. Set the correct weight: Begin by setting the correct weight on a barbell. Make sure the weight is appropriate for your strength level, as this exercise can be more challenging and risky for the shoulders.

  2. Position your feet: Stand straight with your feet shoulder-width apart for stability.

  3. Grip the bar: Grab the bar with a grip that is wider than shoulder-width, making sure your hands are placed evenly on each side of the bar.

  4. Position the barbell: Carefully lift the barbell off the rack and place it behind your head on your trapezius muscles, at the base of your neck.

  5. Brace and bend: Brace your core and maintain a slight bend in your knees to keep a stable base.

  6. Press upwards: Press the barbell upwards, fully extending your arms overhead.

  7. Pause at the top: Once your arms are fully extended, pause for a second at the top.

  8. Lower the barbell: Slowly lower the barbell back down to the starting position, ensuring you keep control and do not let it rest on your neck.

  9. Repeat: Repeat for the desired number of repetitions and sets.

Safety Precautions: Keep the movement smooth and controlled throughout the exercise. Be cautious of your shoulder mobility; not everyone can perform this exercise comfortably. If you feel any discomfort or pain, discontinue the exercise. It's recommended to have a spotter when performing this exercise, especially when using heavier weights.

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Behind-Neck Push-Press FAQs

What muscles does the Behind-Neck Push-Press work?

The Behind-Neck Push-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 Behind-Neck Push-Press?

Barbell.

Is the Behind-Neck Push-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 Behind-Neck Push-Press go on?

It belongs on push day in a push/pull/legs routine.

What are some Behind-Neck Push-Press variations and alternatives?

Similar exercises include the Behind-Neck Arms-Forward, Band Behind-Neck Shoulder Press, Barbell Reverse-Grip Overhead Press and Barbell Behind-Back Push-Press.

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