Standing Barbell Press Behind Neck

An overhead pressing variation where the barbell begins behind the neck before pressing overhead, shifting emphasis to the posterior shoulders.

Instructions

1. Position a barbell on a rack at approximately shoulder height.
2. Step under the barbell and place it across the back of your shoulders, just below the neck.
3. Grip the bar with both hands slightly wider than shoulder-width, palms facing forward.
4. Lift the barbell off the rack by extending your legs and straightening your torso.
5. Step away from the rack and position your feet shoulder-width apart.
6. Keep your back straight and core engaged throughout the movement.
7. Press the barbell overhead by fully extending your arms while exhaling.
8. Hold the top position briefly before lowering the bar back down to starting position while inhaling.
9. Repeat for the desired number of repetitions.

Tips

• This variation places greater emphasis on the rear and middle deltoids compared to front presses.
• Maintain strict form and don’t bounce the weight at the bottom.
• Some people may find this variation uncomfortable on the neck; adjust positioning or use a pad if needed.
• Avoid hyperextending your lower back; keep your core tight throughout.
• This is an intermediate to advanced variation; use controlled weight and perfect form.