Standing Barbell Press Behind Neck

Technique

How to perform Standing Barbell Press Behind Neck

1. Set the bar in a squat rack and position it across the muscular upper back, below the neck.
2. Take an overhand grip that lets your forearms support the bar and allows a controlled behind-neck-to-overhead path.
3. Stand to unrack, establish a steady stance and keep your trunk braced.
4. Press the bar overhead by extending the elbows and allowing the shoulders and shoulder blades to move into overhead support; do not dip the knees for assistance.
5. Lower the bar under control behind the head toward the upper-back starting position without forcing the shoulder range or leaning the trunk to meet it.
6. Repeat with the same strict path, then return the bar to the rack.

Programming relevance

Muscles involved

Primary targets: Anterior Deltoid, Medial Deltoid.