Shoulders
Behind Neck Press
A classic variation of the overhead press designed to isolate the lateral and posterior deltoids for shoulder width.
How to perform.
Follow the sequence — setup is half the lift.
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.
Fix these first — they cost reps, kilos, and joints.
- 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.
The primary movers do the work; the stabilizers keep the path honest.