Behind the Neck Press

Muscles Worked

How to Perform

1. 1

   Unrack the bar onto your upper traps (like a high-bar squat position) with a wider-than-shoulder grip.

2. 2

   Brace your core hard. Press the bar straight up from behind your neck to full lockout overhead.

3. 3

   Lower under control back to your traps. Use a moderate weight — this movement demands good shoulder mobility.

4. 4

   Keep your head slightly forward as the bar passes to clear your skull. Maintain a rigid torso throughout.

Common Mistakes

• Excessive lower back arch to compensate for weak shoulders. If you find yourself leaning back, reduce the weight.

• Pressing the bar forward instead of straight up. The bar should finish directly overhead, not in front of your face.

• Not fully locking out at the top, which shortchanges shoulder development and overhead stability.

Pro Tips

• Squeeze your glutes hard during the press. This stabilizes your pelvis and prevents your lower back from arching excessively.

• Think "push yourself away from the bar" rather than pushing the bar up. This mental cue keeps you driving through the floor and maintains a solid base.

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