Standing Barbell Press Behind Neck
Muscles worked
Instructions
- 1This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- 4Elevate the barbell overhead by fully extending your arms while breathing out.
- 5Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- 6Repeat for the recommended amount of repetitions.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Standing Barbell Press Behind Neck
The standing barbell press behind the neck is a military press variation where the bar lowers behind the head instead of in front of the face. This bar path changes the shoulder's working angle and further engages the lateral deltoid head, but it demands excellent shoulder mobility and solid scapular stability. Historically popular, this movement is used more carefully today because it places the shoulder in a more vulnerable position at the bottom, especially with limited mobility. It's best reserved for experienced lifters with adequate shoulder mobility, using a lighter load than a standard front military press.
check_circleBenefits
- check_circleHeavily engages the lateral deltoid head
- check_circleStrengthens scapular stability
- check_circleInteresting variation to change the usual working angle
- check_circleAlso builds the triceps in synergy
lightbulbExecution tips
- lightbulbUse a noticeably lighter load than a standard military press
- lightbulbLower the bar only as far as your mobility allows without forcing it
- lightbulbKeep your torso upright throughout the movement
- lightbulbWarm up your shoulders thoroughly before loading the bar
warningCommon mistakes
- warningLoading it as heavy as a standard military press
- warningForcing the descent beyond available mobility
- warningSkipping a shoulder warm-up
- warningLowering the bar too far behind the neck
helpFrequently asked questions
Is the behind-the-neck press risky for the shoulder?expand_more
It requires good shoulder mobility; without it, the joint is placed in a riskier position, which is why light loading and strict control matter.
How much weight should I use compared to a standard military press?expand_more
Start around 60-70% of your usual front military press load.
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