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Behind the Neck Press

The advanced shoulder sculptor — emphasizes medial and posterior deltoids with unique bar path, requires exceptional shoulder mobility and control

⚡ Quick Reference​

AspectDetails
PatternVertical Push (Behind Neck)
Primary MusclesMedial Deltoid, Anterior Deltoid, Posterior Deltoid
Secondary MusclesTriceps, Upper Traps, Serratus Anterior
EquipmentBarbell, Rack, Optional Bench
Difficulty⭐⭐⭐ Advanced
Priority🟢 Accessory

Movement Summary​

🎯 Setup​

Starting Position​

  1. PREREQUISITE — Mobility test: Can you put hands overhead behind your head comfortably?
    • If no: DO NOT do this exercise, use standard overhead press
  2. Rack height: Set bar at upper chest/shoulder height
  3. Seated option: Place bench inside rack at 90° (recommended for beginners to this movement)
  4. Grip: Wider than normal — typically 1-2 inches wider than overhead press
    • Snatch-grip width is common (~1.5x shoulder-width)
  5. Bar position: Resting on upper traps (back squat position)
    • NOT on neck vertebrae
  6. Head position: Neutral, looking straight ahead
    • Head will tilt slightly forward as bar presses
  7. Body position: Chest up, core braced
    • Standing: feet hip-width, glutes engaged
    • Seated: back against pad, feet flat

Equipment Setup​

EquipmentSettingNotes
BarbellStandard 20kg/45lbStart very light (just the bar)
RackShoulder height pinsEasy unrack without excessive tiptoeing
Bench (optional)90° vertical back supportSeated is safer for learning
MirrorCheck from side viewMonitor bar path and head position
Setup Cue

"Wide grip, bar on traps not neck, chest up — if you feel ANY shoulder discomfort, stop immediately and reassess mobility"

Mobility Prerequisite

DO NOT perform this exercise if you cannot comfortably:

  • Reach both arms behind your head with elbows pointing up
  • Hold a PVC pipe or broomstick overhead behind your head pain-free
  • Externally rotate shoulders to 90° without discomfort

If you lack this mobility, this exercise WILL injure you. Use standard overhead press instead.

🔄 Execution​

The Movement​

What's happening: Establishing safe position with bar behind head

  1. Unrack bar to upper traps (back squat position)
  2. Wide grip, hands wider than overhead press
  3. Chest up, shoulder blades retracted slightly
  4. Big breath, brace core
  5. Head neutral, eyes forward

Tempo: Slow and controlled — check position

Feel: Bar stable on traps, shoulders comfortable in external rotation

Critical: If any pain or pinching in shoulders, STOP

Key Cues​

Primary Cues
  • "Wide grip, bar on traps not neck" — safe positioning
  • "Press straight up, head tilts forward slightly" — bar path
  • "Shoulders externally rotated throughout" — joint safety
  • "Control every inch" — no momentum or bouncing

Tempo Guide​

GoalTempoExample
Strength2-0-2-1Controlled up, no pause, 2s down
Hypertrophy2-1-3-12s up, 1s pause, 3s down, reset
Control3-1-3-1Slow and controlled throughout

💪 Muscles Worked​

Activation Overview​

Primary Movers​

MuscleActionActivation
Medial DeltoidPrimary shoulder abduction and pressing█████████░ 95%
Anterior DeltoidShoulder flexion, pressing motion████████░░ 80%
Posterior DeltoidShoulder stabilization in external rotation███████░░░ 70%

Secondary Muscles​

MuscleActionActivation
TricepsElbow extension, lockout███████░░░ 75%
Upper TrapsShoulder elevation, scapular control██████░░░░ 65%
Serratus AnteriorScapular upward rotation██████░░░░ 60%

Stabilizers​

MuscleRole
Rotator CuffCritical shoulder stabilization in external rotation
CoreTorso stability (less than front press)
Muscle Emphasis

Behind Neck vs Front Press: Behind neck version emphasizes medial delts ~15-20% more and engages posterior delts significantly more due to shoulder external rotation position. To emphasize medial delts: Wider grip, focus on lockout To emphasize overall delts: Moderate width, full ROM Unique benefit: One of few pressing movements that works posterior delts significantly

⚠️ Common Mistakes​

MistakeWhat HappensWhy It's BadFix
Inadequate mobilityForced into poor positionHIGH shoulder injury riskTest mobility first, skip if limited
Bar on neck vertebraePressure on cervical spineNeck injury, discomfortBar on upper traps, not neck
Too heavy loadForm breakdownRotator cuff injury riskStart light, ego check required
Bouncing off trapsUsing momentumShoulder stress, loss of controlControl descent, touch gently
Narrow gripIncreased internal rotationShoulder impingementWider grip, 1-2 inches wider than OHP
Most Common Error

Attempting this exercise without adequate shoulder mobility — this is THE cardinal sin with behind-the-neck press. If you cannot comfortably hold a bar behind your head with wide grip pain-free, you will injure yourself. Period. Test mobility thoroughly before ever attempting this movement.

Self-Check Checklist​

  • Can hold bar behind head pain-free with wide grip (prerequisite)
  • Bar rests on upper traps, NOT on neck vertebrae
  • Grip is wider than standard overhead press
  • Bar path is vertical (straight up and down)
  • Full lockout with controlled tempo
  • ZERO shoulder pain or discomfort during movement

🔀 Variations​

By Position and Equipment​

AspectDetails
PositionSeated on bench with back support
StabilityMore stable, easier to learn
Best ForLearning the movement, hypertrophy
SafetySafer option, easier to bail

Key difference: Reduces stability demands, allows focus on shoulders

By Grip Width​

Grip WidthDetails
Width1-2 inches wider than normal OHP
EmphasisBalanced deltoid development
Best ForMost people

By Training Purpose​

VariationChangeWhy
Slow Tempo3-4s eccentricHypertrophy, control
Pause Reps2s pause at bottomEliminate momentum
Partial RepsTop half ROMIf mobility limited
High Rep15-20 repsMetabolic stress

📊 Programming​

Rep Ranges by Goal​

GoalSetsRepsRestLoad (% 1RM)RIR
Strength3-45-82-3 min75-85%2-3
Hypertrophy3-58-1290s-2min65-75%2-3
Endurance3-412-15+60-90s50-65%3-4

Workout Placement​

Program TypePlacementRationale
Upper/LowerMid-workout on upper dayAfter main pressing
Push/Pull/LegsSecond or third on pushAccessory shoulder work
BodybuildingAfter compound pressesShoulder hypertrophy focus
Olympic liftingAccessory workBuilds pressing strength for jerk
Programming Caution

Behind-the-neck press is an ACCESSORY movement, not a main lift. Use moderate loads and higher reps (8-12). Never max out on this exercise. Always perform after main pressing movements when shoulders are warm.

Frequency​

Training LevelFrequencyVolume Per Session
Beginner0x/weekSkip — use standard OHP instead
Intermediate0-1x/week3 sets, only if mobility excellent
Advanced1-2x/week3-4 sets, accessory work

Progression Scheme​

Progressive Overload

Progress SLOWLY with behind-the-neck press. Prioritize perfect form and zero pain over weight increases. Add reps before weight. Never force progression if form degrades.

Sample Progression​

WeekWeightSets x RepsNotes
145 lbs (bar)3x10Learn movement, check mobility
255 lbs3x10Add small weight
355 lbs3x12Add reps first
445 lbs2x15Deload week
565 lbs3x10Continue slow progression

🔄 Alternatives & Progressions​

Exercise Progression Path​

Regressions (Safer Alternatives)​

ExerciseWhen to UseLink
Barbell Overhead PressStandard shoulder pressing
Dumbbell Overhead PressNatural shoulder path, safer
Machine Shoulder PressSafest pressing option
Landmine PressShoulder-friendly angle

Progressions (Advanced)​

ExerciseWhen ReadyLink
Snatch Grip Behind NeckExceptional mobility, advanced
Standing Behind NeckMaster seated version first

Alternatives (Same Goal, Safer)​

AlternativeSaferEffectiveness
Dumbbell Overhead PressMore shoulder-friendlyNearly as good
Lateral RaisesVery safeGreat for medial delts
Machine Shoulder PressSafestGood alternative
Recommendation

For most people: Standard overhead press + lateral raises + rear delt work is SAFER and nearly as effective as behind-the-neck press. Only use this movement if you have exceptional shoulder mobility and specific reasons (Olympic lifting, bodybuilding variety).

🛡️ Safety & Contraindications​

Who Should AVOID This Exercise​

ConditionWhy AvoidAlternative
Limited shoulder mobilityCannot achieve safe positionStandard Overhead Press
Shoulder impingementOverhead position aggravatesLandmine Press
Rotator cuff issuesHigh stress on stabilizersMachine Press
Neck problemsBar position near cervical spineDumbbell Press
Previous shoulder injuryHigh injury riskSafer pressing variations
Beginners to liftingRequires advanced mobilityLearn basics first
Absolute Contraindications

DO NOT perform this exercise if you:

  • Cannot reach arms behind head comfortably without pain
  • Have current shoulder pain or injury
  • Have neck issues or cervical spine problems
  • Have history of shoulder dislocations or instability
  • Are new to strength training (less than 1 year experience)
  • Cannot perform standard overhead press with perfect form

This exercise has HIGH injury risk if performed incorrectly or without adequate mobility.

Injury Prevention​

StrategyImplementation
Mobility prerequisiteTest thoroughly before ever attempting
Start incredibly lightUse empty bar for weeks if needed
Warm up extensively15-20 min shoulder mobility, rotator cuff activation
Never max outKeep in 8-12 rep range, moderate weight
Stop at ANY discomfortZero pain tolerance — stop immediately
Regular mobility workShoulder external rotation, overhead mobility

Mobility Test Protocol​

Before attempting behind-the-neck press:

  1. Test 1: Can you clasp hands behind head with elbows pointing up? (Yes required)
  2. Test 2: Can you hold PVC pipe overhead behind head for 30s pain-free? (Yes required)
  3. Test 3: Can you do dislocations with PVC pipe smoothly? (Yes required)

If you fail ANY test: Do not perform this exercise. Build mobility for 6-12 months first.

Most Common Injury

Rotator cuff strain or impingement from inadequate mobility or excessive load. This exercise puts shoulders in vulnerable position. Perfect mobility and conservative loading are non-negotiable.

🦴 Joints Involved​

JointActionROM RequiredStress Level
ShoulderAbduction/External Rotation180° + external rotation🔴 Very High
ElbowExtensionFull extension🟡 Moderate
ScapulaUpward rotationFull ROM🟡 Moderate
Cervical SpineFlexion (slight)Minimal movement🟡 Moderate

Mobility Requirements​

JointMinimum ROMTestIf Limited
Shoulder180° overhead + 90° external rotationPVC pipe behind head pain-freeSKIP THIS EXERCISE
ShoulderSmooth dislocationsPVC shoulder dislocationsBuild mobility 6-12 months
Thoracic spineExcellent extensionUpright posture maintainedThoracic mobility work
ScapulaFull upward rotationCan shrug at topScapular mobility drills
Joint Health Note

Behind-the-neck press places shoulders in externally rotated, abducted position — this is a vulnerable position requiring exceptional mobility. The exercise is not inherently dangerous IF you have the mobility. Without mobility, it's a shoulder injury waiting to happen.

❓ Common Questions​

Is behind-the-neck press dangerous?

It CAN be, but it's not inherently dangerous. The risk depends entirely on YOUR shoulder mobility. If you have excellent shoulder mobility and use proper form with moderate weight, it's reasonably safe. If you have limited mobility or use excessive weight, it's very dangerous. Most people should stick with standard overhead press — it's safer and nearly as effective.

Why would I do behind-the-neck press instead of regular overhead press?

Main reasons:

  1. Medial delt emphasis: ~15-20% more activation than front press
  2. Posterior delt involvement: One of few presses that works rear delts
  3. Variety: Can help break through plateaus
  4. Olympic lifting carryover: Builds strength in jerk receiving position

But honestly, for most people, standard OHP + lateral raises is safer and just as effective.

How do I know if I have adequate mobility for this exercise?

Try this test: Hold a PVC pipe or broomstick with a wide grip. Can you comfortably bring it behind your head and press it overhead without any shoulder discomfort, pinching, or pain? Can you hold it there for 30 seconds? If yes, you might have adequate mobility. If no, skip this exercise.

Should beginners do behind-the-neck press?

No. Beginners should master standard overhead press first and build shoulder mobility for at least 6-12 months before considering this variation. There's zero reason for a beginner to do this exercise — the risks far outweigh any benefits.

Can I do heavy behind-the-neck press?

Not recommended. Keep this in the 8-12+ rep range with moderate weight (60-75% of your regular OHP). This is an accessory movement for shoulder development, not a movement to max out on. Heavy loading in this position significantly increases injury risk.

My shoulders hurt when I do this — what should I do?

STOP immediately. Shoulder pain means you either:

  1. Don't have adequate mobility (most common)
  2. Are using too much weight
  3. Have poor form
  4. Have an underlying shoulder issue

Drop this exercise and stick with standard overhead press or dumbbell variations. No exercise is worth risking shoulder health.

📚 Sources​

Biomechanics & Muscle Activation:

  • Schoenfeld, B.J. et al. (2020). Deltoid Muscle Activation Patterns — Tier A
  • McKean, M.R. & Burkett, B. (2015). Overhead Press Mechanics and Variations — Tier B
  • ExRx.net Exercise Analysis — Tier C

Safety & Shoulder Health:

  • Cools, A.M. et al. (2014). Shoulder Impingement and Exercise Selection — Tier A
  • NSCA Position on Overhead Exercise Safety — Tier A
  • Escamilla, R.F. et al. (2009). Shoulder Muscle Activity in Pressing Exercises — Tier A

Programming:

  • Renaissance Periodization — Shoulder Training Guidelines — Tier B
  • Stronger by Science — Overhead Pressing Variations — Tier B

Mobility:

  • Functional Range Conditioning — Shoulder Mobility Standards — Tier B
  • NSCA Mobility Assessment Protocols — Tier A
For Mo

When to recommend this exercise:

  • User has EXCEPTIONAL shoulder mobility (tested and verified)
  • User is advanced lifter (2+ years experience)
  • User is doing Olympic weightlifting or bodybuilding
  • User specifically wants medial delt emphasis
  • User has mastered standard overhead press

Who should NOT do this exercise (STRICT):

  • Anyone with limited shoulder mobility → Use Standard Overhead Press
  • Beginners (less than 1 year training) → Build foundation with Basic Pressing
  • Anyone with shoulder pain/injury → Use Landmine Press or Machine Press
  • Anyone with neck issues → Avoid entirely
  • Anyone who failed mobility test → Build mobility first, 6-12 months minimum

Key coaching cues to emphasize:

  1. "Test mobility FIRST — if any doubt, skip this exercise"
  2. "Wide grip, bar on upper traps NOT neck"
  3. "Start with empty bar for weeks — ego check required"
  4. "Stop IMMEDIATELY if any shoulder discomfort"

Common issues to watch for in user feedback:

  • "My shoulders hurt" → STOP exercise immediately, lacks mobility
  • "I feel it in my neck" → Bar position wrong or mobility inadequate
  • "I can't get the bar behind my head" → Mobility insufficient, use standard OHP
  • "Should I go heavy?" → NO — keep moderate weight, 8-12+ reps

Programming guidance:

  • Pair with: Front pressing (OHP), horizontal pressing, rear delt work
  • Avoid same day as: Other heavy overhead work
  • Typical frequency: 1x per week MAX, as accessory only
  • Place after main pressing movements, when shoulders are thoroughly warm

Progression signals:

  • Ready to progress when: 3x12 perfect form, zero pain, 2-3 RIR
  • Regress if: ANY shoulder pain or discomfort
  • Consider alternative if: Mobility marginal, frequent discomfort

Red flags (STOP immediately):

  • Any shoulder pain during or after movement → discontinue exercise
  • Cannot achieve position without forcing → mobility inadequate
  • Neck discomfort → bar position or mobility issue
  • User wants to max out → educate on injury risk

CRITICAL Mo Guidance: Be CONSERVATIVE recommending this exercise. Most users are better served with standard overhead press + lateral raises. Only recommend for advanced lifters with proven excellent mobility. When in doubt, suggest safer alternatives.

Last updated: December 2024