Barbell Behind The Neck Press


No Equipment Needed

Musle Group



Grasp a barbell with an overhand grip, hands slightly wider than shoulder-width apart.

Starting Position

Assume the correct starting position to maximize the benefits of Barbell Behind The Neck Press:

  1. Stand with your feet shoulder-width apart, maintaining good posture with your chest up and core engaged.
  2. Grasp the barbell with an overhand grip slightly wider than shoulder-width, palms facing away from you.
  3. Lift the barbell from the rack and position it behind your head, resting it on your upper traps.


Execution:Execute Barbell Behind The Neck Press with proper form and technique:

  1. Take a deep breath and brace your core.
  2. Press the barbell upward by extending your arms, keeping it in line with the back of your head.
  3. As you press the barbell, aim to bring it directly overhead while maintaining a straight bar path.
  4. Hold the barbell briefly at the top, feeling the contraction in your shoulders and triceps.
  5. Lower the barbell back down behind your head in a controlled manner, following the same straight path.

Muscles Involved: Barbell Behind The Neck Press effectively targets and strengthens the following muscle groups:

  • Anterior Deltoids (front shoulders)
  • Medial Deltoids (side shoulders)
  • Trapezius
  • Triceps (synergistic muscles)

Tips on doing this exercise
  • Maximize the benefits of Barbell Behind The Neck Press with these tips from our experienced trainers:
  • Keep your core engaged and maintain a stable, neutral spine throughout the movement.
  • Ensure your grip is comfortable and secure, allowing for a controlled press.
  • Focus on maintaining a straight bar path and avoid excessive forward or backward lean.

Common Mistakes

Common Mistakes to Avoid:With guidance from our expert trainers, you can avoid common mistakes and optimize your Barbell Behind The Neck Press technique:

  1. Avoid using excessive weight that compromises your form and places undue stress on your joints.
  2. Do not excessively arch your lower back or lean too far forward during the press.

Recommended Ranges

Recommended Ranges: we provide personalized recommendations based on your fitness goals:

  • For muscle hypertrophy (growth), aim for 8-12 repetitions and perform 3-4 sets.
  • For strength development, focus on 4-6 repetitions and perform 3-5 sets.

Take Control
of your health

If you are ready to take your health and fitness into your own hands. Get in contact and our trainers will get everything you need to start on the right track.

Book a consultation