Behind the Neck Barbell Press
Exercise Information
- Alternative Names: Barbell neck press, seated barbell press behind neck
- Type: Strength
- Experience Level: Intermediate
- Equipment: Barbell
- Muscles Targeted: Shoulders, traps, triceps
- Mechanics: Compound
- Average Number of Sets: 3-4 with 6-8 reps each
- Variations: Standing barbell press behind the neck
- Alternative: Bradford/rocky press
Behind the neck barbell press, also called barbell neck press, is an effective vertical press exercise used for building strength and adding muscle mass in your shoulders. Since you place the bar at the base of your neck, you should have the decent shoulder mobility to be able to perform the exercise properly and avoid injuring your shoulders.
Behind the Neck Barbell Press Exercise Information
- Alternative Names: Barbell neck press, seated barbell press behind neck
- Type: Strength
- Experience Level: Intermediate
- Equipment: Barbell
- Muscles Targeted: Shoulders, traps, triceps
- Mechanics: Compound
- Average Number of Sets: 3-4 with 6-8 reps each
- Variations: Standing barbell press behind the neck
- Alternative: Bradford/rocky press
How to do Behind the Neck Barbell Press
Load about 60-130 lbs onto the bar and set the barbell to just below your shoulder height. Place a bench under the bar and sit on the bench with your back upright. Unrack the bar by holding it with a pronated grip and lower it to the base of your neck. Press the weight over your head until your arms are fully extended.
Barbell Neck Press Tips
- Squeeze your abs while pressing the bar and avoid leaning back excessively.
- Keep your elbows tucked to your ribcage at the bottom of the movement but let them point outward at the top.
- If you feel strain in your shoulders, consider using a wider grip.
Its Standing Variation
It is performed in the same way as the seated version except you do it in a standing position, keeping your torso and back upright throughout the movement.
Alternative Exercise
Bradford/Rocky Press