How to do the Standing Behind Neck Press
Standing Behind Neck Press is an intermediate multi-joint compound pushing exercise targeting the Delts in the Shoulders region. Performed using barbell, it falls under the strength category. Secondary muscles engaged include Triceps and Upper Back.
Standing Behind Neck Press demonstration · © GymiaFit
Standing Behind Neck Press at a glance
- Primary muscles
- Delts
- Secondary muscles
- Triceps, Upper Back
- Equipment
- Barbell
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Standing Behind Neck Press step by step
- 1Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
- 2Keep your back straight and core engaged.
- 3Press the barbell overhead by extending your arms, fully extending your elbows.
- 4Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- 5Repeat for the desired number of repetitions.
Standing Behind Neck Press — questions
What muscles does the Standing Behind Neck Press work?
The Standing Behind Neck Press primarily targets the Delts. It also recruits the Triceps, Upper Back as secondary movers.
What equipment do I need for the Standing Behind Neck Press?
You need barbell. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Standing Behind Neck Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Standing Behind Neck Press?
Barbell Seated Behind Head Military Press, Barbell Seated Bradford Rocky Press, Barbell Seated Overhead Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Standing Behind Neck Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.