Push Press - Behind the Neck

Technique

How to perform Push Press - Behind the Neck

1. Begin standing with the bar resting across your upper back, hands in your established overhead-press grip and feet about hip-width apart.
2. Brace your torso and bend your knees into a shallow dip without folding forward or sitting your hips far back.
3. Drive upward with your legs to accelerate the bar from your shoulders.
4. Continue pressing with your arms as the legs straighten, letting the bar travel overhead.
5. Finish with straight elbows, flat feet and straight knees; do not bend your knees again to receive the weight.
6. Lower the bar under control onto your upper back, using a small knee bend to cushion the return, then reset.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid, Triceps Lateral Head, Triceps Long Head, Triceps Medial Head.