How to do the Behind Neck Press
Primary: Shoulders · also works Triceps, Traps, Upper Back.
The Behind Neck Press is a barbell exercise that targets the shoulder muscles, particularly the deltoids, but also engages the triceps, traps, and upper back. This exercise requires advanced experience as improper form can lead to shoulder injuries. It is vital to perform with controlled movement and proper warm-up.
Step by step
- 1
Start by setting up a barbell rack at a height slightly above shoulder level.
- 2
Position your feet shoulder-width apart and grip the barbell with palms facing forward.
- 3
Lift the barbell off the rack and position it behind your neck, resting on your shoulders.
- 4
Press the barbell upwards until your arms are fully extended overhead.
- 5
Lower the barbell back to the starting position behind your neck in a controlled motion.
Coaching cues
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid leaning too far back or arching your back excessively to prevent injury.
- Ensure full control during both lifting and lowering phases to maximize muscle engagement and safety.
Sets, reps and where it fits
Muscle
3–4 × 6–12
rest 60–90 s
Strength
4–5 × 4–6
rest 2–3 min
Fat loss
3 × 10–15
rest 45–60 s
Behind Neck Press alternatives
Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.
Frequently asked questions
What muscles does the Behind Neck Press work?
Primary: Shoulders. Secondary: Shoulders, Triceps, Traps, Upper Back
How many sets and reps of Behind Neck Press should I do?
For muscle: 3–4 sets of 6–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.
What can I do instead of the Behind Neck Press?
Same movement pattern, different equipment: Machine Shoulder Press, Band Shoulder Press, Dumbbell Shoulder Press, Kettlebell Press, Landmine Press, Pike Push-Up.
Is the Behind Neck Press good for beginners?
It is an advanced movement. Build up through the easier alternatives first.