Behind-the-Neck Press

Muscles worked

• Front deltsFront of the shouldersPrimary
• Side deltsSide of the shouldersPrimary
• TricepsBack of the upper armSecondary
• TrapsTop of the shoulders and neckSecondary

How to do it

1. Set up the bar. Load it evenly on both sides, use collars, and start with a weight you can move with good form.
2. Glutes and abs tight, ribs down.
3. Press straight up, moving the head back out of the way.
4. Finish with the load over the middle of the foot.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Arching the lower back. Squeeze the glutes and abs; ribs down.
• Pressing forward instead of up. Finish with the weight over the middle of the foot.

Barbell busy? Try one of these

• Arnold PressDumbbell + Bench
• Handstand Push-UpBodyweight
• Machine Shoulder PressMachine
• Pike Push-UpBodyweight
• Seated Dumbbell Shoulder PressDumbbell + Bench
• Smith Machine Shoulder PressSmith machine + Bench