Behind-the-neck press

An overhead press with the bar behind the head. It only makes sense with ample shoulder mobility and moderate loads: without that mobility the position forces external rotation and adds nothing over the front press.

• Compound
• Barbell
• Advanced

How to do it

• Check first that you can take the bar behind without forcing it
• Grip slightly wider than the front press
• Lower only to ear height
• Always a moderate load; this is not a max-strength exercise

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Lowering the bar all the way to the neck
• Doing it without the shoulder mobility it needs
• Chasing load records in this position

Muscles worked

Primary

• Anterior deltoid

Secondary

• Triceps
• Traps

Alternatives

• Standing Overhead Press
• Seated Barbell Overhead Press
• Dumbbell Shoulder Press