Behind-the-Neck Press — Overhead Press Variation
Advanced
The behind-the-neck press starts with the barbell on the upper traps and presses upward from behind the head. It increases lateral deltoid activation compared to a standard overhead press but requires excellent shoulder mobility to perform safely.
Best for: Lateral deltoid development and shoulder mobility
How It Differs from Overhead Press
The bar starts behind the head resting on the upper traps and is pressed from behind the neck. This shifts emphasis to the lateral and rear delts and requires significantly more shoulder mobility.
How to Perform
- Sit or stand with the bar resting on your upper traps, similar to a back squat position.
- Grip the bar wider than shoulder-width with elbows pointing down and slightly back.
- Press the bar straight up from behind your head to full lockout.
- Lower the bar back to your traps under control — don't drop it onto your neck.
Equipment & Muscles
Barbell|Front DeltsLateral DeltsTricepsTraps
Pros
- + Greater lateral deltoid activation
- + Builds shoulder mobility when done safely
- + Excellent for overhead athletes
Cons
- - Requires excellent shoulder mobility
- - Higher injury risk if mobility is lacking
- - Not recommended for those with shoulder issues