Shoulders Exercise · Barbell

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Standing Behind Neck Press

Same demanding shoulder position as the seated or Smith version, done standing with a free barbell, which adds core and leg stabilization on top of an already mobility-intensive press. It asks a lot of shoulder external rotation, so it's worth building into gradually rather than loading heavy from the start. Many coaches now favor a front press specifically because this position asks more of the shoulder than it typically gives back in benefit.

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Category

Shoulders

Equipment

Barbell

Target

Delts

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Exercise reference published by PlanWorkouts; see our editorial standards.

How to Do the Standing Behind Neck Press

1. Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
2. Keep your back straight and your core engaged.
3. Press the barbell overhead, fully extending your arms.
4. Hold briefly at the top, then slowly lower the barbell back down to the starting position.
5. Perform for your targeted rep count, focusing on a deliberate tempo and maximum tension in the delts.

Technique & Form Tips

Use the movement steps and demonstration for this particular exercise. Match the body position, support points and direction of movement before adding resistance or speed. Holds, cardio movements and lifting exercises need different execution cues.

Common Mistakes to Avoid

• Erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.
• Copying another exercise setup: Follow this exercise's demonstrated support and body position rather than applying an unrelated lifting cue.
• Losing support: Keep the demonstrated footing, grip or support secure throughout the movement.

How to Breathe During This Exercise

Breathe steadily throughout the movement.

Comfort and Control

Choose a load and range you can control. Stop if the movement causes pain. If discomfort persists, stop and ask a qualified professional about an appropriate exercise and range.

General guidance: Mayo Clinic on weight-training technique. Follow the specific movement steps above for this variation.

Muscles Worked

The Standing Behind Neck Press mainly targets your Delts, with your Triceps helping support the movement, along with your Upper Back.

More Shoulders Exercises

Band Front Lateral Raise Band · Delts Band Front Raise Band · Delts Band Reverse Fly Band · Delts Band Shoulder Press Band · Delts Band Standing Rear Delt Row Band · Delts Band Twisting Overhead Press Band · Delts

More Delts Exercises

Band Y-Raise Band · Delts Barbell Front Raise Barbell · Delts Barbell One Arm Snatch Barbell · Delts Barbell Rear Delt Raise Barbell · Delts Barbell Rear Delt Row Barbell · Delts Barbell Seated Behind Head Military Press Barbell · Delts

FAQ

What muscles does the Standing Behind Neck Press work?

The Standing Behind Neck Press mainly works your delts. It also helps strengthen your triceps and upper back. Using good, smooth form makes sure you work the right muscles and avoid unnecessary strain on your joints.

What equipment do I need for the Standing Behind Neck Press?

You do the Standing Behind Neck Press with a barbell. Make sure your equipment is set up safely before starting. If you work out at home or have limited gear, check out our alternative exercises below.

What form mistake should I watch for on the Standing Behind Neck Press?

One mistake to watch for is erratic tempo: Avoid rushing; perform each phase of the movement with deliberate, steady control.. Use a comfortable range and a controlled return; reduce the load if you cannot maintain the demonstrated setup.

How many sets and reps should I perform on the Standing Behind Neck Press?

Use a short set of controlled repetitions, or a manageable hold when the movement is static. Stop when you cannot maintain the demonstrated position. Build control before adding duration, repetitions or resistance; the appropriate amount depends on the exercise and your experience.