Standing Barbell Press Behind Neck
The Standing Barbell Press Behind Neck targets the Shoulders and suits intermediate-level lifters. With 6 distinct steps, proper form is straightforward to learn and execute.
Starting position
Ending position
Muscles Worked
The shoulders handles the primary load during this movement. The triceps assist as stabilizers throughout the range of motion.
How to Standing Barbell Press Behind Neck
- 1
This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- 4
Elevate the barbell overhead by fully extending your arms while breathing out.
- 5
Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- 6
Repeat for the recommended amount of repetitions.
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
Frequently Asked Questions
What muscles does the Standing Barbell Press Behind Neck work?
The Standing Barbell Press Behind Neck primarily works the Shoulders. Secondary muscles include the Triceps, which assist during the movement.
Is the Standing Barbell Press Behind Neck good for beginners?
The Standing Barbell Press Behind 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 Standing Barbell Press Behind Neck?
You need barbell to perform the Standing Barbell Press Behind Neck. Most commercial gyms will have this available.
Track Your Progress
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