Barbell Behind The Neck Press

Set a barbell in a rack at about upper-chest/shoulder height. Use a weight you can control strictly. This lift demands good shoulder mobility and upper-back control—if you feel pinching or discomfort, swap to a standard overhead press or a machine variation. Use a full grip and, if training alone, set safety pins/spotter arms.

Step under the bar and place it across your upper traps (not on your neck), similar to a high-bar squat position. Take a grip slightly wider than shoulder-width. Unrack and step back with feet about shoulder-width apart. Brace your core, keep ribs down, and squeeze your glutes to stabilize your pelvis. Set your shoulder blades down and back while keeping your elbows slightly in front of the bar path (not flared straight out). Head stays neutral, eyes forward.

Take a breath and brace. Press the bar straight up in a controlled line until your arms are fully extended overhead. As the bar passes your head, move your head slightly forward “through the window” so the bar finishes stacked over your mid-foot (not drifting behind you). Lower the bar under control back to the upper-trap starting position. Maintain a tall posture and steady core tension throughout. Repeat for the desired reps without bouncing off the traps.

• Keep the bar resting on the upper traps, not the cervical spine.
• Think “ribs down, glutes tight” to protect the low back and keep the press efficient.
• Maintain a smooth bar path and finish with the bar stacked over your mid-foot.
• If shoulder mobility is limited, reduce range, lighten load, or choose a safer variation.
• Control the lowering phase—your shoulders will thank you.

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