How to do a Behind the Neck Push Press
Reviewed by Jim Parker, CPT, B.A. Kinesiology
Workouts with Behind the Neck Push Press
Instructions for Proper Form
Behind the Neck Push Press is a variation on the more standard Push Press. Like the Push Press, this exercise is a compound explosive movement that primarily targets the shoulders. By keeping the barbell behind your neck you can help improve muscle activation in your shoulders, however it also places much more strain on your rotator cuff.
- Stand upright with your feet hip width apart with a barbell resting the base of your neck while grabbing ahold of the barbell with an overhand grip. Bend your hips and knees into a quarter squat before exploding upwards to extend your arms overhead. Control the barbell back to the starting position and repeat for the allotted repetitions.
Common Form Mistakes
Leaning Back
Leaning back can help you lift a bit more weight, or finish off a difficult set. However, it also reduces the effectiveness of the exercise, and increases the risk of injury. Keep your back straight, core engaged, and gaze forward to help prevent this.
Narrow Base
Since you aren’t lifting with your lower body, it’s very common to take a neutral standing position with your feet close together. As you raise the weight overhead, this can lead to losing balance and increases your risk of injury. Keep your feet slightly wider, and your core engaged to help you remain stable throughout the exercise.
Weight & 1 Rep Max Calculator
Average Behind the Neck Push Press standards by male, female, weight, age and height
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- beginner8reps35lbs1 Rep Max45lbs
- intermediate8reps45lbs55lbs
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Alternatives & Variations to Behind the Neck Push Press
1. Barbell Shoulder Press
97 mSCORESWAPPED 201 TIMESBarbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.
2. Dumbbell Shoulder Press
99.5 mSCORESWAPPED 135 TIMESDumbbell Shoulder Press is a compound exercise that primarily targets the shoulders. The use of dumbbells allows for slightly more instability than with equipment like barbells. This can help you recruit and develop stabilizing muscles around the shoulders. In addition, by using dumbbells, you can help identify and address any strength imbalances between sides.
3. Push Press
87 mSCORESWAPPED 89 TIMESPush Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.
4. Seated Barbell Shoulder Press
85.7 mSCORESWAPPED 75 TIMESSeated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.
5. Dumbbell Front Raise
98.6 mSCORESWAPPED 56 TIMESDumbbell Front Raise is an isolation exercise that primarily targets the shoulders, more specifically the anterior deltoid (front of the shoulder). This is a very common shoulder exercise, and can work well to isolate the shoulders to build strength and muscle mass. By using dumbbells, you can help identify and address any strength imbalances between sides.
6. Cable Face Pull
96 mSCORESWAPPED 53 TIMESCable Face Pull is a compound exercise that primarily targets your shoulders, more specifically your posterior deltoids (back of the shoulder). By using a cable machine, you have more control over where the resistance is coming from, and can easily make adjustments by either moving towards or away from the cable machine, or by adjusting the height of the pulley.
- Intermediate
- Shoulders
- Hi-Lo Pulley Cable
7. Arnold Dumbbell Press
93.2 mSCORESWAPPED 50 TIMESArnold Dumbbell Press is a compound movement that primarily targets the shoulders. The difference between the Arnold Press and a standard Shoulder Press is that you bring the dumbbells in front of you at the bottom of the movement rather than stopping when they reach your shoulders. Bringing the dumbbells in front of you can be more a comfortable movement as well as improve muscle activation.
8. Cable Lateral Raise
97.7 mSCORESWAPPED 44 TIMESCable Lateral Raise is a variation on the more standard Dumbbell Shoulder Raise. Similar to the Dumbbell Shoulder Raise, this isolation exercise primarily targets the shoulders, and more specifically the medial deltoid (middle of the shoulder). By using a cable machine, you have more control over the direction your resistance is coming from, and can easily make adjustments. In addition, by isolating each side of the body, you can more easily identify and address strength imbalances between sides.
9. Front Plate Raise
79.2 mSCORESWAPPED 43 TIMESFront Plate Raise is an isolation exercise that primarily targets the anterior deltoid (front of the shoulder). By using a weight plate, you ensure an even distribution of weight, which can help maintain consistency throughout the movement. This exercise is great for emphasizing the front of your shoulder and adding some variety to your shoulder workouts.
- Intermediate
- Shoulders
- Plates
10. Dumbbell Rear Delt Raise
94.7 mSCORESWAPPED 36 TIMESDumbbell Rear Delt Raise is a variation of Dumbbell Shoulder Raise. Similar to other shoulder raises, this is an isolation exercise that primarily targets the shoulders. By hinging your hips back, and leaning forward slightly, you can further emphasize your rear deltoids (back of the shoulder).