TETSUStanding Behind Neck Press
The Standing Behind Neck Press is a barbell exercise for the shoulders that primarily targets the delts, with the triceps and upper back assisting. Follow the 5 steps below for correct form, with an animated demonstration.
How to do the Standing Behind Neck Press
- Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
- Keep your back straight and core engaged.
- Press the barbell overhead by extending your arms, fully extending your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Standing Behind Neck Press work?
The Standing Behind Neck Press primarily targets the delts. The triceps and upper back work as supporting muscles.
What equipment do I need for the Standing Behind Neck Press?
You need a barbell to perform the Standing Behind Neck Press.
How many sets and reps of the Standing Behind Neck Press should I do?
For muscle growth, 3 to 4 sets of 8 to 12 reps of the Standing Behind Neck Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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