← All shoulders exercises Intermediate

Behind-the-Neck Press

An overhead press variation lowering the bar behind the head rather than in front, requiring good shoulder mobility.

Setup

Grip the bar wider than a standard overhead press. Position the bar behind your neck at the starting position, resting it carefully on your upper traps.

Movement

Press the bar straight up overhead. Same lockout principle as a standard overhead press. Lower the bar behind your neck with control. Stop at a comfortable depth — don't force the bar lower than your shoulder mobility comfortably allows.

Return

Maintain strict control throughout, given the demanding position. This is not an exercise to perform with heavy weight or sloppy technique.

Common Mistake to Avoid

Forcing a depth beyond your current shoulder mobility. This is the primary risk with this exercise — never force the bar lower than feels genuinely comfortable.

Equipment Barbell, rack
Primary Muscles Shoulders (deltoids)
Secondary Muscles Triceps, upper traps

Why it matters

Lowering the bar behind the neck rather than in front changes the joint angles of the press, and some lifters find it allows for a slightly different shoulder emphasis. However, it requires substantially more shoulder mobility than a standard press and is more controversial among coaches due to the demanding position at the bottom — it should only be attempted by those with adequate shoulder mobility and a gradual approach.

How to do it

  1. Grip the bar wider than a standard overhead press. Position the bar behind your neck at the starting position, resting it carefully on your upper traps.
  2. Press the bar straight up overhead. Same lockout principle as a standard overhead press.
  3. Lower the bar behind your neck with control. Stop at a comfortable depth — don't force the bar lower than your shoulder mobility comfortably allows.
  4. Maintain strict control throughout, given the demanding position. This is not an exercise to perform with heavy weight or sloppy technique.

Common mistakes

  • Forcing a depth beyond your current shoulder mobility. This is the primary risk with this exercise — never force the bar lower than feels genuinely comfortable.
  • Using too much weight given the technical demands. This exercise typically requires significantly lighter weight than a standard overhead press.
  • Attempting this without adequate shoulder mobility testing first. If overhead reaching behind the body doesn't feel comfortable in general, this exercise likely isn't appropriate yet.
  • Choosing this over a standard overhead press without good reason. The standard, in-front overhead press achieves similar shoulder development with less joint-position risk for most lifters — this variation is a specific tool, not a default upgrade.

Sets & reps by level

Beginner

Not recommended — the standard overhead press is a better starting point.

Intermediate

3 sets of 8–10 reps with light weight, only if shoulder mobility comfortably allows the position.

Advanced

3–4 sets of 6–8 reps at a moderate weight, for lifters with established shoulder mobility and experience with the movement.

← All shoulders exercises Next: Egyptian Lateral Raise →

Log your next behind-the-neck press session in seconds.

Track sets, reps, and weight without breaking your rest.

Start Your 14-Day Trial