Standing Barbell Press Behind Neck
a.k.a. Behind Neck Press, Overhead Press
Differentiation: Mechanics
This variation of a Standing Shoulder Press exercise is unique. Here is how: you press the bar from behind your neck - | instead of in front - of your neck. This movement works all three heads of your deltoids. You also use an Olympic bar for this exercise. The Olympic bar has a wide weight distribution. This weight distribution works your middle deltoids | as well as your front deltoids. Since you press the Olympic bar from behind your neck, this exercise can be dangerous, | because it puts unnecessary strain on your upper spine. Be conscious of the risks if you perform this exercise.
Starting Position
To get into starting position, do this...
1) Locate a squat rack to help you get the Olympic bar on and off your shoulders.
2) Set the Olympic bar on the rack's pegs at just below shoulder height.
3) Load plates onto the bar on the rack.
4) Add a barbell collar to each end of the bar to keep the plates in place. If the plates slip off the bar during the movement you could injure yourself.
5) Stand inside the squat rack with your back to the bar.
6) Step under the bar and center it across the back of your neck, along the tops of your shoulders.
7) Grasp the bar with your hands 6 inches outside of shoulder-width apart - with your palms facing forward.
8) Use your legs to push the bar upward. Then move the bar off of the rack and straighten your torso...
9) ...and use your hands to stabilize the balance of the bar.
10) Take a few steps back and clear the bar from the rack - so you have enough space to perform the exercise.
11) Place your feet shoulder-width apart with your toes pointed out.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you lift the bar straight up over your head
3) ...until your arms are fully extended and pointed overhead, while keeping your back straight.
4) Hold this position for a count of one second.
5) Then, inhale as you again lower the bar to the back of your shoulders.
6) ...to the back of your shoulders.
7) Repeat reps for a full set.
8) Return the bar to the bench's pegs.
Proper Form
Pay special attention to following proper form by...
Keep your back straight.
The bar should be slightly in front of your body when fully extended.
Throughout the movement, keep looking straight ahead and keep your head facing forward.
Keep your head in line with your spine.
Keep your core very tight and structured, which will help prevent against injuries.
Gear Advice
When performing this exercise, it is important to add barbell collars to the bar - we have listed a link below to Lockjaw brand Olympic Barbell Collars - which you can order from Amazon dot com. For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Lockjaw Olympic Barbell Collar | $32.99 | |
| Weightlifting Chalk | $11.15 | |
| Harbinger Training Grip WristWrap Glove | $26.99 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Bars | Olympic Weight Bar |
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Appearing in the Video
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Tip
Do not lock out every single rep, otherwise you will become tired too easily.