Behind The Neck Press (Barbell)

An overhead pressing variation performed with the barbell behind the neck that emphasizes shoulder development. Requires good shoulder mobility and provides unique shoulder training stimulus.

Instructions

1. Stand with feet shoulder-width apart, holding a barbell across your upper back and shoulders.
2. The barbell should be positioned behind your neck with a wide grip, approximately 1.5 times shoulder-width.
3. Keep your core tight and maintain an upright posture.
4. Press the barbell upward and slightly forward from behind your neck.
5. Extend your arms fully at the top, pressing the barbell overhead.
6. Lower the barbell back to the starting position behind your neck with controlled movement.
7. Repeat for the desired number of repetitions.

Tips

• This movement requires excellent shoulder mobility; ensure adequate flexibility before attempting.
• This variation places more emphasis on the shoulders than the front press.
• Maintain an upright torso throughout the movement for safety and effectiveness.
• Use a controlled tempo, especially on the lowering phase.
• This is an advanced variation; proper technique is essential for shoulder health.