Neck Press (Barbell)

A pressing variation performed with the barbell lowered to neck height that emphasizes upper chest and anterior deltoid development compared to standard bench press.

Instructions

1. Lie on a flat bench with your feet firmly on the ground or footplate.
2. Position the barbell in a rack slightly above chest height.
3. Grip the barbell with hands slightly wider than shoulder-width.
4. Remove the barbell from the rack and hold it at arm’s length above your chest.
5. Lower the barbell under control toward your neck/upper chest area.
6. Stop just short of touching your neck, maintaining a safe distance.
7. Press the barbell back to the starting position by extending your arms.
8. Repeat for the desired number of repetitions.

Tips

• This variation places greater emphasis on the upper chest and front deltoids than a standard bench press.
• Maintain a stable shoulder position throughout and avoid letting the barbell drift forward.
• Use a weight you can control safely—this is a technical movement requiring strict form.
• This variation can be intense on the shoulders, so warm up thoroughly before heavy sets.
• Lower the barbell with control to avoid straining the neck or shoulders.
• This exercise is excellent for balanced chest and shoulder development.