How to Do the Behind Neck Press: Form and Guide
Master the behind neck press with our step-by-step guide. Learn proper technique, avoid common mistakes, and build stronger, wider shoulders safely.
How to Perform
- Position a barbell in a rack at upper-chest height and step under it so the bar rests across your upper traps.
- Grip the bar with a wider-than-shoulder-width grip and lift it from the rack by extending your legs.
- Take one step back and set your feet shoulder-width apart with a slight bend in your knees.
- Press the bar directly upward in a straight line until your elbows are fully locked out overhead.
- Lower the bar slowly under control until it reaches the level of your mid-ear or the top of your neck.
- Maintain a vertical torso and tight core throughout the entire range of motion to prevent arching your lower back.
Common Mistakes
- Lowering the bar too far below the neckline which creates excessive joint strain
- Arching the lower back to compensate for poor shoulder mobility
- Using a grip that is too narrow, leading to wrist and elbow discomfort
- Using momentum from the legs to drive the weight up rather than strict shoulder strength
Muscles Worked
Primary movers
- Deltoids
Stabilizers
- Triceps
- Upper Trapezius
- Rotator Cuff
Related Guides
- Arm Raises (T/Y/I) — Shoulders
- Arnold Press — Shoulders
- Australian pull-ups — Shoulders
Deltoids · Shoulders