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Neck Press

The Neck Press primarily targets your Chest, with support from Shoulders, Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Chest Secondary muscles: Shoulders, Triceps

How to perform Neck Press

  1. Step 1. Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
  2. Step 2. As you breathe in, come down slowly until you feel the bar on your neck.
  3. Step 3. After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
  4. Step 4. Repeat the movement for the prescribed amount of repetitions.
  5. Step 5. When you are done, place the bar back in the rack.

Frequently asked questions

What is the primary muscle group targeted by the neck press?

The neck press, also known as the Guillotine press, specifically targets the upper fibers of the pectoralis major. By flaring the elbows, you maximize the stretch across the chest compared to a standard bench press.

How should I position my elbows during the movement?

Keep your elbows flared out to the sides at roughly a 90-degree angle from your torso. This alignment ensures the tension remains on the chest muscles rather than shifting to the triceps.

What is a common mistake to avoid when performing this exercise?

Avoid using heavy weights or an explosive tempo, as lowering the bar toward the neck increases stress on the shoulder joints. Maintain a slow, controlled eccentric phase to ensure safety and muscle engagement.

Is there a safer alternative for beginners to learn the mechanics?

Beginners should start with the wide-grip dumbbell chest press to build stability and range of motion. This allows for a similar stretch without the fixed path of a barbell over the neck area.

How should I program the neck press into my chest workout?

Use this as a supplemental exercise for 3 to 4 sets of 10 to 15 repetitions. Focus on the mind-muscle connection and a deep stretch rather than attempting maximum strength or low-rep sets.

Sample sets & reps for Neck Press

  • Strength: 4-5 sets × 3-5 reps, 2-3 min rest. 80-90% 1RM, RPE 8-9.
  • Hypertrophy: 3-4 sets × 6-10 reps, 90s-2 min rest. 70-80% 1RM, RPE 7-8.
  • Power / explosiveness: 5-6 sets × 2-3 reps, 2-3 min rest. 60-75% 1RM, max bar speed.

Pick the scheme that matches your goal. Beginners should start at the lower end of every range; progress weight only when you hit the upper end of the rep range with one or two reps in reserve.

Related Chest exercises

  • Alternating Floor Press — kettlebell
  • Around The Worlds — dumbbell
  • Behind Head Chest Stretch — stretch
  • Bench Press - With Bands — band
  • Bent-Arm Dumbbell Pullover — dumbbell

See all Chest exercises →

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