Seated Behind-the-neck Press
The seated behind-the-neck press is an advanced barbell shoulder exercise targeting the deltoids through a vertical pressing motion with the bar behind the head. It places significant stress on the shoulder joint and requires adequate flexibility and mobility to perform safely.
How to do it
- Sit on a bench with back support and position a barbell across your upper traps behind your neck.
- Grip the bar wider than shoulder-width with an overhand grip.
- Press the bar upward until your arms are fully extended overhead.
- Slowly lower the bar back behind your neck to the starting position.
- Repeat for the desired number of repetitions.
Form cues
- Keep your core braced against the back support.
- Grip the bar slightly wider than shoulder-width.
- Lower the bar smoothly until it gently clears the back of your neck.
- Press straight up without letting your head push forward.
Breathing: Inhale as you slowly lower the bar behind your neck, and exhale steadily as you press the weight upward.
Common mistakes
- Lowering the bar too fast increases strain on the shoulder joint and reduces control.
- Using a grip that is too narrow restricts your range of motion and stresses the wrists.
- Pushing the head forward to clear the bar puts the cervical spine in an awkward position.
Muscles worked
Primary: delts. Secondary: traps, triceps.
Suggested sets & reps
Get fitter
3 sets x 8-12 reps, rest 75 s
Lose weight
3 sets x 10-12 reps, rest 60 s
Build muscle
3-4 sets x 8-10 reps, rest 90 s
Easier, harder & alternatives
Make it easier
Make it harder
Take care if…
- If you have previous shoulder injuries, choose a gentler front-pressing option.
- If you feel pinching or sharp joint pain, ease off and stop immediately.
General educational guidance, not medical advice. Stop on sharp pain and check with a qualified professional if unsure.
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Start free →Frequently asked questions
Is the behind-the-neck press safe for beginners?
Generally no. It requires advanced shoulder mobility and places unique stress on the rotator cuff, making it better suited for experienced lifters.
Why do people press from behind the neck?
It shifts more direct emphasis onto certain areas of the shoulder and upper traps compared to standard front presses.
What should I do if my shoulders hurt during this exercise?
Stop immediately. Switch to a front-pressing variation like a standard overhead press to protect your shoulder joints.