Primary
Shoulders
Secondary
Triceps, Traps, Upper back
Equipment
Barbell
Difficulty
Advanced
Type
Push
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MySetPlan shows you when to use Klokov Press, how many sets and reps to do, what to pair it with, and how to progress next week.
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Exercise guidance based on established strength-training principles and practical programming.
The Klokov press—named after Russian Olympic weightlifter Dmitry Klokov—is a wide snatch-grip behind-the-neck press. The ultra-wide grip significantly increases side delt activation and builds the overhead stability needed for snatching. It demands excellent shoulder mobility.
When to use it
Use for advanced shoulder development and mobility work.
Who it's for
Advanced lifters and Olympic weightlifters.
Use a true snatch-width grip—much wider than you'd use for behind-neck pressing. The bar should sit at hip crease when hanging with arms straight. Press straight up, not forward. If this feels uncomfortable, you need more shoulder mobility work before attempting it.
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Position a barbell behind your neck with a very wide snatch grip.
Stand with feet shoulder-width apart and core braced.
Press the barbell straight up from behind your neck.
Lock out the bar overhead with arms fully extended.
Lower the bar back down behind your neck with control.
Keep your head neutral, looking straight ahead throughout.
Named after Olympic weightlifter Dmitry Klokov.
The wide grip significantly increases lateral delt activation.
Requires excellent shoulder mobility before attempting.
Start with an empty bar to learn the movement pattern.
Use Klokov presses as an accessory for Olympic lifting or when you want maximum side delt emphasis from pressing. They're advanced—require the mobility for snatch-grip overhead work. Build up with narrower behind-neck pressing and overhead mobility work first.
Using a grip that is too narrow, reducing effectiveness.
An inconsistent grip during the Klokov Press can make the load less stable. Set your grip before the rep and keep your wrists aligned with the handle, bar, or forearm position the movement requires.
Pressing the bar forward instead of straight up.
During any pressing movement like the Klokov Press, this mistake reduces how effectively your Side shoulders (lateral deltoid) can produce force. Focus on the muscle you're trying to work — if you can't feel your Side shoulders (lateral deltoid) driving the movement, something is off.
Not having sufficient shoulder mobility for the movement.
Changing your shoulder position during the Klokov Press can redirect the movement away from your Side shoulders (lateral deltoid). Use the shoulder-blade position described in the setup and keep the motion controlled.
Using too much weight before mastering proper form.
Loading more weight than you can control on the Klokov Press often creates compensations that shift work away from your Side shoulders (lateral deltoid). Reduce the load until each rep follows the intended path.
Advanced lifters and Olympic weightlifters.
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: 3-4 sets of 8-10 reps. Rest 2min.
MySetPlan places Klokov Press inside a complete workout — with the right sets, reps, rest periods, and a progression you can follow week to week.
Sample workout
MySetPlan guides you set by set, times your rest, lets you swap if equipment is busy, and tells you what to do next.
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Klokov Press
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Frequently Asked Questions About the Klokov Press
The Klokov Press primarily targets the Side shoulders (lateral deltoid), Front shoulders (anterior deltoid), making it an effective exercise for shoulders development. Secondary muscles worked during the Klokov Press include Triceps, Traps, Upper back, providing additional training stimulus. Stabilizer muscles engaged include Core, Rotator cuff, Lower back.
The Klokov Press is rated as advanced difficulty, meaning it requires some training experience. Advanced lifters and Olympic weightlifters. Focus on proper technique and consider starting with easier variations.
For the Klokov Press, the recommended approach depends on your goals. 3-4 sets of 8-10 reps. Rest 2min. For strength, use 4-6 reps. For muscle growth, perform 8-12 reps. For endurance, complete 12-15 reps.
The Klokov 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 Klokov Press include: Behind Neck Press, Overhead Press (Barbell). These exercises target similar muscle groups as the Klokov Press and can be used as substitutes based on your equipment availability, gym setup, or training preferences.