Standing Behind-the-Neck Barbell Shoulder Press
ShouldersCompoundPushBarbellAdvanced
Standing overhead press lowering the bar behind the neck. An advanced variation that emphasizes the side delt and demands full-body stability.
Visual guide
Reference photo — start and end of the movement.
How to perform
- 1.Stand with the bar on your traps behind your neck, wide pronated grip.
- 2.Brace your core and glutes to lock your torso.
- 3.Press the bar up until your elbows are almost fully extended.
- 4.Lower under control to the base of the neck.
Common mistakes
- ●Lowering the bar too far and straining the shoulder
- ●Arching the lower back without core tension
- ●Jutting the head forward
- ●Using leg drive
Proper technique
Requires mobility and control: limit the descent to the base of the neck. Keep glutes and abs tight. Press vertically and stay stable.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Front deltoid
- Side deltoid
Secondary
- Triceps brachii
- Core
- Serratus anterior
- Upper traps
- Mid traps
- Lower traps