Push Press - Behind the Neck
How to do the Push Press - Behind the Neck
- 1
Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
- 2
Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- 3
Return to the starting position, using your legs to absorb the impact.
How to program the Push Press - Behind the Neck
Sets and reps
As a compound movement, the Push Press - Behind the Neck responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Push Press - Behind the Neck is rated intermediate. Earn the right to progress: only add load when every rep of every set moves with consistent technique. Video your sets or use a mirror to check positions, and use double progression (add reps to the top of your range, then add load and reset) rather than jumping weight.
Secondary muscles worked
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Frequently asked questions
What muscles does the Push Press - Behind the Neck work?
The Push Press - Behind the Neck primarily targets the Shoulders. It also recruits the Calves, Quadriceps, Triceps as supporting muscles.
What equipment do I need for the Push Press - Behind the Neck?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Push Press - Behind the Neck should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
