Behind the Neck Press

An overhead press performed with the barbell starting behind the neck, emphasizing the front and side deltoids.

How to do it

1. Sit or stand with a barbell resting on your upper traps behind your neck.
2. Grip the bar wider than shoulder width.
3. Press the bar straight up overhead until your arms are extended.
4. Lower the bar back to the starting position under control.
5. Repeat for the desired number of reps.

Tips

• Lower the bar only as far as your shoulders allow comfortably.
• Keep your forearms vertical under the bar throughout the press.
• Brace your core to avoid arching the lower back overhead.

Muscles

Primary: Front deltoid, Side deltoid

Secondary: Traps, Triceps