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Exercise guide
Behind the Neck Press
An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.
What this exercise works
- Muscles
- anterior deltoid · lateral deltoid · trapezius · triceps brachii
- Goals
- hypertrophy · strength
- Equipment
- Barbell
- Category
- Strength
- Difficulty
- intermediate
Demonstration
Step 1
Step 2
How to perform the movement
- Sit or stand with a barbell resting on your upper traps behind your neck.
- Grip the bar wider than shoulder width.
- Press the bar straight up overhead until your arms are extended.
- Lower the bar back to the starting position under control.
- Repeat for the desired number of reps.
Technique cues and common mistakes
- Lower the bar only as far as your shoulders allow comfortably.
- Keep your forearms vertical under the bar throughout the press.
- Brace your core to avoid arching the lower back overhead.