What is the Behind-the-Neck Press

The behind-the-neck press is essentially an adaptation of the traditional overhead press with one key exception: in a behind-the-neck press, you lower the barbell to the back of your neck rather than lowering it to the front side of your chest. Due to this slight mechanical adaptation, the movement develops your lateral and posterior deltoids more directly as well as stresses the muscles stabilizing your shoulder joint.

But because of this angle, it does require a good deal of mobility from your shoulder, which makes it an exercise you might want to proceed with caution when practicing—especially if you have a history of injury or tightness in your shoulders.

How to Do the Behind-the-Neck Press

Start with a barbell at about shoulder height sitting in a squat rack. You want to get under the bar with an overhand grip that is slightly wider than shoulder width apart.

Duck under the bar and make contact with it across the base of your neck and upper traps. Stand tall with feet shoulder-width apart but still having some level of engagement in your core.

LIFT OFF: Ubbertinal lift – barbell press. Press with control. Ensure that arms are fully extended at top without locking off at the elbow.

Lowering the Barbell : Slowly lower the barbell to your head back and lightly touch the base of the neck. Retract your scapulae and bracing up through the core throughout the movement.

Reps: Do 8 to 12 reps per set while maintaining control and form with each press. Stop the rep if there’s a feeling of discomfort or pain on your shoulders.

Benefits of the Behind-the-Neck Press

Emphasized Side Deltoid Involvement

The key advantage of this exercise for behind the neck press is side and posterior deltoids isolation. Compared to the standard overhead press, it uses side and posterior deltoids with more emphasis. It can develop a very balanced circular shape for your shoulders eventually.

Increased Stabilization of the Ball at the Shoulder Joint

Because of this strange movement in the shoulder, the press will help to activate stabilizer muscles around the shoulder joint. It will eventually increase your overall stability and strength around the shoulder over time.

Improved Muscle Symmetry

This helps build more lateral and posterior delts, therefore good muscle symmetry, important for aesthetic purposes as well as functional strength. In most upper-body exercises, the front delts are over-trained, which creates muscle imbalances-this exercise can correct this very flaw.

Increased Shoulder Mobility

The behind-the-neck press will be useful in terms of improving shoulder mobility over time if done correctly. You basically stretch and strengthen the shoulder joint by working through this motion under load.

It’s here Barbell Shrugs how to do it and what are the benefits

FAQs

Q: Is the behind-the-neck press dangerous?
A: It can be if done improperly or without mobility. Always warm up your shoulder mobility and work light.

Q: How many times a week should I include the behind-the-neck press in my workout? A: Once or twice a week is usually enough, depending on your overall routine for the shoulders. Just make sure you’re not loading too much volume into your shoulders.

Q: Can I do the behind-the-neck press with dumbbells?
A: Very rarely recommended, much less done, with dumbbells – it’s just too hard to keep one’s shins aligned properly. Use the barbell version instead, or one of its alternatives.