Standing Barbell Press Behind Neck
How to do the Standing Barbell Press Behind Neck
- 1
This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- 2
Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- 3
Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- 4
Elevate the barbell overhead by fully extending your arms while breathing out.
- 5
Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- 6
Repeat for the recommended amount of repetitions.
How to program the Standing Barbell Press Behind Neck
Sets and reps
As a compound movement, the Standing Barbell Press Behind 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 Standing Barbell Press Behind 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 Standing Barbell Press Behind Neck work?
The Standing Barbell Press Behind Neck primarily targets the Shoulders. It also recruits the Triceps as supporting muscles.
What equipment do I need for the Standing Barbell Press Behind Neck?
You need Barbell. Difficulty level: Intermediate.
How many sets and reps of the Standing Barbell Press Behind 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.
