Exercise guide
Standing Behind Neck Press
- Advanced
- Compound
- Rep-based
- Shoulders
- Upper arms
- Waist
This advanced overhead pressing variation targets the lateral and posterior deltoids more intensely than the standard front press while demanding significant shoulder mobility. It builds exceptional upper body power and trapezius strength by utilizing a unique vertical pressing angle.
Reviewed by the Crucible Fit team · Updated June 2026
Muscles worked
Setup
- Stand with feet shoulder-width apart and a slight bend in the knees for a stable base.
- Grip the barbell with a wide overhand grip and rest it across your upper trapezius muscles.
- Brace your core and ensure your elbows are positioned directly under the bar.
How to do it
- Exhale as you press the barbell vertically until your arms are fully extended overhead.
- Maintain a vertical bar path, keeping your head slightly forward to allow the bar to clear.
- Inhale as you lower the barbell under control back to the base of your neck.
- Use a controlled 2-second lowering phase and a powerful 1-second lifting phase.
Form checklist
- Keep your core braced to prevent excessive lower back arching.
- Ensure the bar travels in a straight line without hitting the back of the head.
- Keep your wrists stacked directly over your elbows throughout the lift.
- Avoid using leg drive to 'cheat' the weight up.
Pro tips
- Focus on pulling your shoulder blades down and back to create a stable shelf for the bar.
- Squeeze your glutes throughout the movement to stabilize the pelvis and protect the lumbar spine.
- Think about 'tearing the bar apart' to maximize lateral deltoid recruitment.
Make it harder
- Add a 2-second pause at the bottom of the rep to increase time under tension and remove momentum.
- Perform the exercise with a 4-second eccentric phase to challenge shoulder stability.
Frequently asked
- What muscles does the standing behind neck press work?
- The standing behind neck press primarily targets the deltoids and triceps, and also works the abs, obliques, serratus anterior, and trapezius as secondary muscles.
- What equipment do you need for the standing behind neck press?
- The standing behind neck press uses barbell and weight plate.
- Is the standing behind neck press good for beginners?
- The standing behind neck press is rated advanced. Build a base with simpler variations first, then progress to it with light load and strict form.
Related exercises
- Arm Double CrossoverIntermediate · biceps, deltoids, and triceps
- Band Seated Neutral Grip Shoulders PressIntermediate · deltoids and triceps
- Barbell Bench Press With 1 BoardIntermediate · deltoids, pectorals, and triceps
- Barbell Clean And PressAdvanced · deltoids, erector spinae, glutes, hamstrings, quadriceps, and triceps