Barbell Behind-the-Neck Press
A standing barbell press that starts from the upper traps behind the neck instead of the front of the shoulders. The bar path stays directly over the spine and the side delts do more work, but it needs good shoulder mobility.
Primary muscles
- Side Delts
- Front Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Rear Delts
- Serratus Anterior
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
Main muscles working (thicker lines)
Starting position
Stand with feet shoulder-width apart, the barbell across your upper traps behind your neck, hands a little wider than shoulder width and elbows under the bar.
Unrack the bar from a rack set at shoulder height and take a step back.
Brace your core and keep your head neutral, looking straight ahead.
Press the bar straight up from behind your neck until your arms lock out over your ears.
Lower the bar under control to the base of your neck, stopping at the top of the traps.
Breathing: Brace before the press, exhale near lockout and inhale as you lower.
Coaching tips
Head stays forward
Elbows under the bar
Lower only to the traps
Common mistakes
Pushing the head forward and down to make room
Lowering the bar onto the neck
Grip too narrow, forcing the shoulders to twist
Arching the lower back to finish
Safety notes
Only use this variation if you can hold the bottom position pain-free; otherwise press in front.
Keep loads moderate and avoid grinding reps.
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.