Push Press - Behind the Neck

The Push Press - Behind the Neck is a intermediate compound movement that activates 4 muscle groups simultaneously. It primarily targets the Shoulders, making it one of the more efficient exercises in RepStack's 873-exercise database.

olympic weightliftingintermediatebarbellpushcompound
Push Press - Behind the Neck - starting position

Starting position

Push Press - Behind the Neck - ending position

Ending position

Muscles Worked

Primary Shoulders
Secondary Calves Quadriceps Triceps

The shoulders handles the primary load during this movement. The calves and quadriceps and triceps assist as stabilizers throughout the range of motion.

How to Push Press - Behind the Neck

  1. 1

    Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.

  2. 2

    Using the momentum generated, finish pressing the weight overhead be extending through the arms.

  3. 3

    Return to the starting position, using your legs to absorb the impact.

Common Mistakes

  • • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
  • • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
  • • Grip the bar evenly on both sides — even a small offset shifts the load asymmetrically.
  • • Keep the bar path as vertical as possible over your base of support.
  • • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.

Similar Exercises

Alternating Cable Shoulder Press - starting position

Alternating Cable Shoulder Press

beginner shoulders
Alternating Deltoid Raise - starting position

Alternating Deltoid Raise

beginner shoulders
Alternating Kettlebell Press - starting position

Alternating Kettlebell Press

intermediate shoulders
Anti-Gravity Press - starting position

Anti-Gravity Press

beginner shoulders
Arm Circles - starting position

Arm Circles

beginner shoulders
Arnold Dumbbell Press - starting position

Arnold Dumbbell Press

intermediate shoulders

Frequently Asked Questions

What muscles does the Push Press - Behind the Neck work?

The Push Press - Behind the Neck primarily works the Shoulders. Secondary muscles include the Calves, Quadriceps, Triceps, which assist during the movement.

Is the Push Press - Behind the Neck good for beginners?

The Push Press - Behind the Neck is rated intermediate. Beginners should build foundational strength with simpler movements first, then progress to this exercise once comfortable with the movement pattern.

What equipment do I need for the Push Press - Behind the Neck?

You need barbell to perform the Push Press - Behind the Neck. Most commercial gyms will have this available.

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