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.
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.
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.
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.