Primary
Shoulders
Secondary
Triceps, Traps
Equipment
Barbell
Difficulty
Advanced
Type
Push
See how Behind Neck Press could fit a workout
The example below shows one possible placement. Your purchased plan is built from your assessment, and Ely checks every exercise before approving it.
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This page is not medical advice or a rehabilitation protocol. Ely's personal review applies to purchased workout plans and does not replace an in-person assessment by a licensed healthcare professional.
The behind-neck press positions the barbell behind your head instead of in front, shifting emphasis slightly toward your side delts. This variation requires excellent shoulder mobility and may stress the shoulder joint differently than front pressing. It's effective but not for everyone.
When to use it
Use only with adequate mobility.
Who it's for
Advanced lifters with excellent mobility.
Use slow, controlled reps and a comfortable range. Stop if you feel pain; do not use this page to self-treat an injury.
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Also targets: Triceps, traps
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Sit on a bench with a barbell behind your head.
Grip slightly wider than shoulder-width.
Press the bar straight up from behind your head.
Lower with control behind your head.
Don't go too low behind your neck.
Requires excellent shoulder mobility.
Not for everyone for optimal results.
Use lighter weight for optimal results.
Stop if any pain for optimal results.
Use behind-neck pressing only if you have the mobility for it and want variety in your pressing. It's popular among bodybuilders for side delt emphasis. Never force it if it feels uncomfortable. Standard overhead pressing is safer and nearly as effective for most people.
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 often creates compensations that shift work away from your Front shoulders. Reduce the load until each rep follows the intended path.
Poor shoulder mobility.
Changing your shoulder position during the Behind Neck Press can redirect the movement away from your Front shoulders. Use the shoulder-blade position described in the setup and keep the motion controlled.
Advanced lifters with excellent mobility.
These ranges illustrate ways to organize training. They are not an individual prescription. Adjust them for the exercise, your experience, and the rest of your program.
Heavier loads can be useful for developing maximum strength. The range shown is an example, and the load must match your current technique and capacity.
Muscle growth can occur across different loads and repetition ranges. This example is not a uniquely effective zone; your overall program and effort also matter.
This is an example of a longer set. A repetition target alone does not establish joint safety or whether the exercise is appropriate for you.
Example: 3 sets of 8-10 reps. Rest 2min.
Background for resistance exercises: the 2026 ACSM position stand covers healthy adults, and a load-comparison review found similar muscle growth across loads in studies using sets taken to muscular failure. These findings do not validate every exercise-specific range shown here or require training to failure.
This is one example of how Behind Neck Press could sit inside a complete workout. Your plan may use different movements after Ely checks your assessment.
Sample workout
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Frequently Asked Questions About the Behind Neck Press
The Behind Neck Press primarily targets the Front shoulders, Side shoulders, making it an effective exercise for shoulders development. Secondary muscles worked during the Behind Neck Press include Triceps, Traps, providing additional training stimulus. Stabilizer muscles engaged include Core.
Our library labels Behind Neck Press as advanced. That category is not an individual assessment. Review the setup, movement instructions, and safety notes, and seek qualified guidance if you are unsure how to perform it.
The programming section shows examples for Behind Neck Press. The appropriate amount depends on your current ability, the exercise, and your other training. The listed ranges are not an individual prescription or a guarantee of a particular outcome.
The main equipment listed for Behind Neck Press is a barbell. Check the instructions for any additional support, anchor, bench, rack, or clear space needed. The equipment label alone does not confirm that your home setup is suitable.
Good alternatives to the Behind Neck Press include: Overhead Press (Barbell), Dumbbell Shoulder Press. These exercises target similar muscle groups as the Behind Neck Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.