Neck Press

Technique

How to perform Neck Press

1. Place a flat bench inside a rack and set the safety stops to prevent the bar reaching your neck or face; check the clearance with an unloaded bar.
2. Lie with your head and upper back supported and feet planted, and take a secure overhand grip that keeps the wrists stacked over the elbows along the planned bar path.
3. Unrack the bar with the elbows extended and establish the high pressing position over the neckline and upper chest.
4. Lower under control toward that high position with the upper arms moving outward, stopping above contact with the neck rather than resting the bar on the throat.
5. Press back along the same path by moving the upper arms inward and extending the elbows, without bouncing or abruptly snapping them straight.
6. Repeat through the same controlled range, then guide the bar into both rack hooks and confirm it is supported before releasing it.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.