PlanWorkouts

Exercise 0788 · REF xDh0lJr

Standing Behind Neck Press exercise animation

Standing Behind Neck Press

Category
Shoulders
Equipment
Barbell
Target
Delts

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.

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 core engaged.
  3. Press the barbell overhead by extending your arms, fully extending your elbows.
  4. Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Repeat for the desired number of repetitions.

Muscles Worked

The Standing Behind Neck Press primarily targets the Delts, with Triceps as the primary synergist muscle group, along with the Upper Back.

More Shoulders Exercises

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

More Delts Exercises

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

Equipment Alternatives

Don't have barbell? These target the same delts with different equipment.

Left Hook. Boxing Left Hook. Boxing Body Weight · Delts Band Front Lateral Raise Band Front Lateral Raise Band · Delts Battling Ropes Battling Ropes Rope · Delts Cable Alternate Shoulder Press Cable Alternate Shoulder Press Cable · Delts

FAQ

What muscles does the Standing Behind Neck Press work?
The Standing Behind Neck Press primarily targets the delts, with the triceps and upper back assisting.
What equipment do I need for the Standing Behind Neck Press?
The Standing Behind Neck Press is done with a barbell.
What's a good alternative to the Standing Behind Neck Press?
If you don't have access to a barbell, the Left Hook. Boxing targets the same delts using body weight instead.