# Behind the Neck Barbell Push Press

A standing push press that starts with the barbell behind your neck instead of across the front of your shoulders. A short knee dip and leg drive start the bar moving, then the shoulders and triceps finish the press overhead.

- Advanced · Compound
- Equipment: Barbell
- HD video: https://media.seto.fit/exercises/barbell-behind-neck-push-press/video/male.mp4
- HTML: https://seto.fit/exercises/behind-the-neck-barbell-push-press/

## Muscles worked

- Front delts: 9/10
- Side delts: 8/10
- Triceps: 7/10
- Traps: 5/10
- Serratus anterior: 4/10
- Rotator Cuff: 4/10

## How to do the Behind the Neck Barbell Push Press

1. Bar behind your neck, grip slightly wider than shoulders.
2. Dip straight down by bending your knees slightly.
3. Drive up through your legs and press the bar overhead.
4. Finish with straight arms, bar slightly behind your head.
5. Lower the bar under control to the base of your neck.

### Full technique — 8 steps

1. Set the bar in a rack at shoulder height and step under it so it rests on your upper back at the base of your neck.
2. Grip the bar slightly wider than shoulder width with palms facing forward.
3. Unrack the bar, step back, and stand with feet about hip width apart.
4. Squeeze your glutes, tighten your stomach, and keep your ribs in line with your pelvis.
5. Bend your knees slightly and dip straight down, keeping your torso upright.
6. Drive forcefully through your whole foot to straighten your knees and hips and send the bar upward.
7. Press the bar overhead until your arms are fully extended, keeping it slightly behind your head.
8. Lower the bar under control to the base of your neck and bend your knees slightly to receive it.

## Common mistakes

- Dipping forward onto the toes
- Pressing before leg drive finishes
- Pushing the head forward under the bar
- Dropping the bar hard onto the neck
- Stopping short of full overhead extension

## Form cues

- Dip straight down
- Legs start the drive
- Keep ribs down
- Keep forearms vertical
- Bar over middle of foot

## How much to do

- **Strength** (best fit): 4–5 sets of 3–5 reps · rest 3 min · 2 reps in reserve · lower 2 s, lift explosively
- **Muscle growth**: 3–4 sets of 6–8 reps · rest 2 min · 2–3 reps in reserve · lower 2 s, lift explosively
- **Endurance**: 2–3 sets of 10–12 reps · rest 1 min 15 s · 3–4 reps in reserve · lower 2 s, lift explosively

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Unsupported Seated Dumbbell Shoulder Press](https://seto.fit/exercises/unsupported-seated-dumbbell-shoulder-press/), [Alternating Standing Dumbbell Shoulder Press](https://seto.fit/exercises/alternating-standing-dumbbell-shoulder-press/)
- **Kettlebell**: [Tall Kneeling Kettlebell Press](https://seto.fit/exercises/tall-kneeling-kettlebell-press/), [Half Kneeling Kettlebell Press](https://seto.fit/exercises/half-kneeling-kettlebell-press/)
- **Resistance bands**: [Resistance Band Lateral Raise to Shoulder Press](https://seto.fit/exercises/resistance-band-lateral-raise-to-shoulder-press/), [Seated Neutral Grip Resistance Band Shoulder Press](https://seto.fit/exercises/seated-neutral-grip-resistance-band-shoulder-press/)
- **No equipment**: [Seated EZ Bar Overhead Press](https://seto.fit/exercises/seated-ez-bar-overhead-press/), [Elevated Close Grip Pike Push-Up](https://seto.fit/exercises/elevated-diamond-pike-push-up/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Seated Barbell Overhead Press](https://seto.fit/exercises/seated-barbell-overhead-press/) — Intermediate
- Easier: [Barbell Overhead Press](https://seto.fit/exercises/barbell-overhead-press/) — Intermediate
- **This exercise: Behind the Neck Barbell Push Press — Advanced**

## Quick answers

### What muscles does the Behind the Neck Barbell Push Press work?

Primary: Front delts 9/10, Side delts 8/10. Also works: Triceps 7/10, Traps 5/10, Serratus anterior 4/10, Rotator Cuff 4/10.

### When should I do the Behind the Neck Barbell Push Press in a workout?

Main lift. Goes first after the warm-up, while you are fresh. ≈ 13 min with rest.

### How many sets and reps of the Behind the Neck Barbell Push Press?

Strength: 4–5 sets of 3–5 reps, rest 3 min, 2 reps in reserve. Muscle growth: 3–4 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2–3 sets of 10–12 reps, rest 1 min 15 s, 3–4 reps in reserve.

### What can I do instead of the Behind the Neck Barbell Push Press?

Dumbbells: Unsupported Seated Dumbbell Shoulder Press, Alternating Standing Dumbbell Shoulder Press. Kettlebell: Tall Kneeling Kettlebell Press, Half Kneeling Kettlebell Press. Resistance bands: Resistance Band Lateral Raise to Shoulder Press, Seated Neutral Grip Resistance Band Shoulder Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up.

### What is an easier version of the Behind the Neck Barbell Push Press?

Barbell Overhead Press (Intermediate), Seated Barbell Overhead Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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