Neck Press

A barbell pressing movement where the bar is lowered to the neck level, combining chest and triceps development with a reduced range of motion.

Instructions

1. Lie back on a flat bench with your feet firmly planted on the floor.
2. Using a medium-width grip that creates a 90-degree angle between forearms and upper arms at the midpoint of the movement, lift the bar from the rack.
3. Hold the bar straight over your neck with your arms locked. This is your starting position.
4. As you breathe in, come down slowly until you feel the bar on your neck.
5. After a brief pause at the neck, push the bar back to the starting position as you breathe out.
6. Lock your arms and squeeze your chest at the top of the movement, holding briefly.
7. Repeat for the prescribed number of repetitions.

Tips

• Use a controlled tempo, taking at least twice as long to lower the weight as to press it.
• The bar should touch your neck gently, not rest on your throat.
• Keep your feet firmly planted on the floor for stability.
• This movement allows for heavy loading while reducing shoulder stress.
• Maintain constant tension throughout the set.
• Start with lighter weights to perfect the movement path.