Seated Behind-the-Neck Barbell Shoulder Press
ShouldersCompoundPushBarbellAdvanced
Seated shoulder press lowering the bar behind the head. Emphasizes the side delt but demands good mobility and technique.
How to perform
- 1.Sit with back support and the bar resting on your traps, behind your neck.
- 2.Take a wide pronated grip with elbows flared.
- 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 too far and straining the joint
- ●Jutting the head into the bar path
- ●Going too heavy with limited mobility
- ●Snapping the elbows into lockout
Proper technique
Only do this variation with good shoulder mobility. Lower only to the base of the neck. Keep your torso upright and core braced.
Variants
Other exercises that work the same primary muscle.
muscle map
primary
secondary
Primary
- Front deltoid
- Side deltoid
Secondary
- Triceps brachii
- Serratus anterior
- Upper traps
- Mid traps
- Lower traps