Behind The Neck Press
Develop shoulders strength and overhead stability through vertical pressing.
Primary Muscle
Shoulders
Secondary Muscles
Triceps
Difficulty
Advanced
Equipment
Barbell
Primary
Shoulders
Equipment
Barbell
Level
Advanced
Exercise Overview
Develop shoulders strength and overhead stability through vertical pressing.
Muscles Worked
Primary
Secondary
Why Perform This Exercise?
- Strengthens shoulders and overhead stability
- Improves lockout strength for pressing
- Builds core bracing under load
- Supports athletic overhead performance
Equipment Required
Required
Barbell
Alternative Equipment
Technique
- 1.Brace core and set ribs down before the first rep.
- 2.Press overhead in a controlled path without excessive back arch.
- 3.Lock out with biceps near ears while staying stacked.
- 4.Lower slowly to the start position and repeat.
Coaching Cues
Key Cue
Keep ribs down and core braced throughout the press.
Focus on one cue at a time until the movement feels automatic.
Common Mistakes
- Over-arching the lower back
- Pressing around pain instead of adjusting setup
- Incomplete lockout
Progression Example
RAMM automatically adjusts future targets based on what you complete in each workout — including per-day goals when the same exercise appears on different training days.
Frequently Asked Questions
What muscles does Behind The Neck Press work?
Behind The Neck Press primarily targets Shoulders. Secondary emphasis includes Triceps. This compound movement uses a vertical push pattern, making it effective for building strength and control in those muscle groups when programmed with consistent technique.
Is Behind The Neck Press good for beginners?
Behind The Neck Press is rated Advanced difficulty. It is best for trainees with solid core control and experience. Beginners should progress toward it with simpler variations first. Use controlled reps and stop before form breaks down.
How many sets should I perform for Behind The Neck Press?
Most programs use 3–4 working sets of 8–15 reps depending on goal. Rest 2–3 minutes between sets for heavy work. RAMM adjusts future targets based on what you actually complete in each workout.
Can I do Behind The Neck Press at home?
Behind The Neck Press typically requires Barbell. At home you may need substitute equipment or a gym setup, unless you have the listed gear available.