Behind Neck Press
Primary
Shoulders
Secondary
Triceps, Traps
Equipment
Barbell
Difficulty
Advanced
Type
Push
Behind Neck Press
Demo coming soon
NASM-CPT, CSCS certified trainers. Every guide is built from peer-reviewed research and real coaching experience.
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.
Before attempting this, test your shoulder mobility: can you hold a broomstick behind your head with elbows at 90 degrees without pain or excessive forward head tilt? If not, stick to front pressing. If yes, start light, lower only to ear level (not neck level), and stop immediately if you feel shoulder impingement.
Behind Neck Press — targeted muscles
Browse all shoulders exercises
Also targets: Triceps,
Want Behind Neck Press in your program?
Get a personalized plan with sets, reps, and progression built in.
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.
When to Use the Behind Neck Press
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.
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
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.
The Behind Neck Press is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters with excellent mobility. Focus on proper technique and consider starting with easier variations.
For the Behind Neck Press, the recommended approach depends on your goals. 3 sets of 8-10 reps. Rest 2min. For strength, use 5-8 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Behind Neck Press typically requires a barbell, which most home gyms don't have. For a home-friendly alternative targeting the same muscles, check the variations section above.
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.
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.
Take the Free Quiz2-minute quiz · No charge for 7 days
Related Content
Safety Notes
- Requires excellent mobility.
- Stop if any pain.
- Use light weight.