Behind Neck Press
Primary
Shoulders
Secondary
Triceps, Traps
Equipment
Barbell
Difficulty
Advanced
Type
Push
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
For training your shoulders, the Behind Neck Press is a solid advanced-level pushing movement in the compound category. Use only with adequate mobility.
Everything You Need to Know About the Behind Neck Press
The Behind Neck Press is a advanced exercise exercise that targets your Front shoulders and Side shoulders. It's a popular choice for building strength and muscle in these areas. When should you use it? Use only with adequate mobility. This timing makes the most of your workout and helps you get better results. Who is this for? Advanced lifters with excellent mobility. Whether you're just starting out or working toward a specific goal, this exercise fits into your routine.
Behind Neck Press — targeted muscles
Primary
Secondary
Stabilizers
How do you perform the Behind Neck Press?
- 1
Sit on a bench with a barbell behind your head.
- 2
Grip slightly wider than shoulder-width.
- 3
Press the bar straight up from behind your head.
- 4
Lower with control behind your head.
- 5
Don't go too low behind your neck.
What are the best tips for the Behind Neck Press?
Requires excellent shoulder mobility.
Not for everyone for optimal results.
Use lighter weight for optimal results.
Stop if any pain for optimal results.
Common Behind Neck Press mistakes
Lowering too far for optimal results.
During any pressing movement like the Behind Neck Press, this mistake reduces how effectively your Front shoulders can produce force. Focus on the muscle you're trying to work — if you can't feel your Front shoulders driving the movement, something is off.
Using too much weight.
Loading more weight than you can control on the Behind Neck Press forces compensatory movement patterns that bypass your Front shoulders. Drop the weight until you can perform every rep with clean form — your results will actually improve.
Poor shoulder mobility.
Without proper shoulder positioning during the Behind Neck Press, your Front shoulders can't fully engage. Set your shoulder blades down and back before you start, and maintain that position throughout each rep.
Behind Neck Press — who it's best for
Advanced lifters with excellent mobility.
How to Program the Behind Neck Press
Lower reps with heavier weight builds raw strength. Your muscles and nervous system adapt to handle more load over time. This range is best for strength-focused goals.
This rep range keeps your muscles under tension long enough to trigger growth. Most people see the best muscle-building results in this zone. It balances strength and muscle size.
Higher reps with lighter weight builds muscular endurance and improves conditioning. This range is good for joint health and building work capacity.
General guideline: 3 sets of 8-10 reps. Rest 2min.
What are good alternatives to the Behind Neck Press?
Overhead Press (Barbell)
Dumbbell Shoulder Press
Other Variations
- Smith Machine Behind Neck
- Dumbbell Behind Neck
This Exercise Is in Your Plan
MySetPlan picks the right exercises for your goals — like the Behind Neck Press — and builds them into a monthly program. Every set, every rep, planned out.
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Safety Notes
- Requires excellent mobility.
- Stop if any pain.
- Use light weight.