How to do the Single Arm Behind the Neck Barbell Push Press
- Hold the barbell at its middle with one hand, behind your neck.
- Dip your knees slightly, then powerfully drive up through your legs and hips.
- Press the bar overhead until your arm is fully extended.
- Lower the bar slowly, keeping it level throughout.
Full technique — 7 steps
- Stand with feet about hip width and hold a loaded barbell at its middle with one hand.
- Start with the bar behind your neck at ear height, elbow bent and forearm vertical.
- Tighten your stomach and keep the bar level so neither end dips.
- Bend your knees slightly, then drive up hard through your legs and hips.
- Use that drive to press the bar overhead until your arm is fully extended.
- Finish with the bar directly over your shoulder and level.
- Lower the bar under control to behind your neck, then switch arms after the set.
Common mistakes
- Pressing before leg drive finishes
- Bar tilting toward one end
- Dipping forward onto the toes
- Leaning away from working arm
- Stopping short of full overhead extension
Form cues
- Dip straight down
- Legs start the drive
- Keep the bar level
- Keep ribs down
Substitutes by equipment
Same muscles, same movement — pick the version you have the gear for.
Dumbbells
Kettlebell
- Tall Kneeling Kettlebell Press Easier
- Half Kneeling Kettlebell Press Easier
Resistance bands
No equipment
- Seated EZ Bar Overhead Press Easier
- Elevated Close Grip Pike Push-Up Easier
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
- Easier Barbell Overhead Press
- This exercise Single Arm Behind the Neck Barbell Push Press
Too hard for now? Start with the Barbell Overhead Press.
Quick answers
What muscles does the Single Arm Behind the Neck Barbell Push Press work?
Primary: Front delts 9/10, Side delts 7/10. Also works: Triceps 6/10, Traps 5/10, Rotator Cuff 5/10, Forearms 4/10.
When should I do the Single Arm Behind the Neck Barbell Push Press in a workout?
Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 12 min with rest.
How many sets and reps of the Single Arm Behind the Neck Barbell Push Press?
Strength: 3–4 sets of 3–5 reps, rest 2 min 30 s, 2 reps in reserve. Muscle growth: 3 sets of 6–8 reps, rest 2 min, 2–3 reps in reserve. Endurance: 2 sets of 10–12 reps, rest 1 min 30 s, 4 reps in reserve.
What can I do instead of the Single Arm Behind the Neck Barbell Push Press?
Dumbbells: Single Arm Seated Dumbbell Shoulder Press, Stability Ball Dumbbell Shoulder Press. Kettlebell: Tall Kneeling Kettlebell Press, Half Kneeling Kettlebell Press. Resistance bands: Resistance Band Arnold Press, Resistance Band Lateral Raise to Shoulder Press. No equipment: Seated EZ Bar Overhead Press, Elevated Close Grip Pike Push-Up.
What is an easier version of the Single Arm Behind the Neck Barbell Push Press?
Barbell Overhead Press (Intermediate), Seated Barbell Overhead Press (Intermediate).
