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Standing Barbell Press Behind Neck

Performed standing, which recruits the trunk stabilisers, this variation primarily targets your Shoulders, with support from Triceps. It requires barbell and is best suited to intermediate lifters.

Intermediate level · Equipment: Barbell · Compound · Push

Primary muscles: Shoulders Secondary muscles: Triceps

How to perform Standing Barbell Press Behind Neck

  1. Step 1. This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
  2. Step 2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
  3. Step 3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
  4. Step 4. Elevate the barbell overhead by fully extending your arms while breathing out.
  5. Step 5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
  6. Step 6. Repeat for the recommended amount of repetitions.

Frequently asked questions

What is the proper depth for the barbell during the descent?

Lower the bar until it is approximately level with your ears or the top of your traps. Avoid forcing the bar lower if you lack the shoulder mobility to maintain a neutral spine.

Which muscle groups are primarily engaged in the behind the neck press?

This movement specifically targets all three heads of the deltoids, with a significant emphasis on the lateral and posterior heads. It requires more shoulder external rotation than a standard front press.

What common mistakes should I avoid to prevent shoulder impingement?

Avoid tucking the chin forward or excessively arching the lower back to clear the head. Keep the core braced and ensure the elbows remain directly under the wrists throughout the lift.

What is a suitable alternative for lifters with limited shoulder mobility?

The seated dumbbell overhead press is an effective alternative that allows for a more natural range of motion. High incline bench presses can also build shoulder strength with less joint strain.

How should I program this exercise for hypertrophy and strength?

Perform 3 to 4 sets of 8 to 12 repetitions using a moderate weight to prioritize control and form. Due to the technical nature of the lift, avoid training to absolute failure.

Sample sets & reps for Standing Barbell Press Behind Neck

  • 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 Shoulders exercises

  • Alternating Cable Shoulder Press — cable
  • Alternating Deltoid Raise — dumbbell
  • Alternating Kettlebell Press — kettlebell
  • Arm Circles — stretch
  • Arnold Dumbbell Press — dumbbell

See all Shoulders exercises →

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