Quick Answer
Behind Neck Press is a advanced strength exercise that targets your shoulders. It uses a barbell. Bar on back shoulders.
Video Tutorial
How to Perform the Behind Neck Press
- 1
Bar on back shoulders.
- 2
Stand feet shoulder-width.
- 3
Grip wide overhand.
- 4
Press bar straight overhead.
- 5
Lower bar behind neck.
- 6
Repeat. Use caution.
Common Mistakes to Avoid
- !Rushing reps instead of controlling the lowering (eccentric) phase — aim for 2–3 seconds down.
- !Letting form break down as reps add up. Stop the set when technique slips, not when you physically can't do another rep.
- !Flaring elbows to 90° from the torso. Keep elbows at 30–45° to protect the shoulder joint.
Tips for Better Form
- ✓Breathe out during the effort (concentric) and breathe in on the return (eccentric).
- ✓Use a mirror or film yourself on your first session — your perceived form and actual form often differ.
- ✓Brace your core as if someone were about to punch you in the stomach. This stabilizes your spine in every rep.
- ✓Pause at the hardest point of the rep for 1–2 seconds to eliminate momentum and build strict strength.
Alternative Exercises
If the Behind Neck Press isn't right for your body, equipment, or goal, try these similar exercises that hit the same muscle groups:
Frequently Asked Questions
What muscles does the Behind Neck Press work?
The Behind Neck Press primarily works your shoulders. Secondary muscles include the triceps, traps and upper back.
What equipment do I need for the Behind Neck Press?
The Behind Neck Press needs a barbell. You can perform it at home or at the gym as long as you have what's listed.
Is the Behind Neck Press suitable for beginners?
The Behind Neck Press is an advanced exercise that assumes solid form on easier variations. Beginners should work up to it through progressions rather than attempting it cold.
How many sets and reps of Behind Neck Press should I do?
For strength: 3–5 sets of 3–6 reps with longer rest (2–3 min). For hypertrophy (muscle growth): 3–4 sets of 8–12 reps with moderate rest (60–90 sec). For endurance: 2–3 sets of 15+ reps with short rest (30–45 sec). Adjust based on your program and goal.
Can I do the Behind Neck Press every day?
No. Muscles need 48 hours to recover between heavy training sessions. If you want to train shoulders more frequently, alternate harder and easier variations and keep overall weekly volume moderate.