Barbell behind neck push press

Category

Shoulders

Difficulty

Intermediate

Equipment

Barbell

Primary muscles

Anterior Deltoids

Secondary muscles

Trapezius, Triceps Brachii

How to do it

1. Stand with your feet shoulder-width apart, holding a barbell with both hands behind your neck. Your hands should be slightly wider than shoulder-width apart, with the barbell resting on your upper back and shoulders.
2. Slightly bend your knees, preparing to use your legs to generate power.
3. Push through your heels and extend your knees and hips explosively, pressing the barbell overhead until your arms are fully extended. Keep the bar slightly behind your head at the top of the movement.
4. Slowly lower the barbell back to the starting position behind your neck with control. Repeat for the desired number of repetitions.

Form tips

• Avoid excessive backward lean by engaging your core and keeping your chest up.
• Exhale forcefully as you press the barbell overhead and inhale as you bring it back down.
• Ensure a smooth and controlled descent to maintain proper form and prevent injury.