Neck Press

A intermediate strength exercise for the chest, done with a barbell.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Barbell
Level: Intermediate
Type: Compound
Movement: Push

How to do the Neck Press

Lie back on a flat bench. Using a medium-width grip (a grip that creates a 90-degree angle in the middle of the movement between the forearms and the upper arms), lift the bar from the rack and hold it straight over your neck with your arms locked. This will be your starting position.
As you breathe in, come down slowly until you feel the bar on your neck.
After a second pause, bring the bar back to the starting position as you breathe out and push the bar using your chest muscles. Lock your arms and squeeze your chest in the contracted position, hold for a second and then start coming down slowly again. Tip: It should take at least twice as long to go down than to come up).
Repeat the movement for the prescribed amount of repetitions.
When you are done, place the bar back in the rack.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Neck Press

Questions

What muscles does the Neck Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Neck Press good for beginners?

It's rated intermediate. Beginners can build up to it with Barbell Bench Press - Medium Grip first.

What can I do instead of the Neck Press?

Good alternatives that train the chest: Barbell Guillotine Bench Press, Wide-Grip Barbell Bench Press, Wide-Grip Decline Barbell Bench Press or Wide-Grip Decline Barbell Pullover.

How many sets and reps of the Neck Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).