Push Press - Behind the Neck
A intermediate olympic weightlifting exercise for the shoulders, done with a barbell.
How to do the Push Press - Behind the Neck
- Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
- Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- Return to the starting position, using your legs to absorb the impact.
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 Push Press - Behind the Neck
Jerk BalanceBarbell · Intermediate
Rack DeliveryBarbell · Intermediate
Clean and JerkBarbell · Expert
Push PressBarbell · Expert
Questions
What muscles does the Push Press - Behind the Neck work?
Mainly the shoulders, with the calves, quads and triceps helping.
Is the Push Press - Behind the Neck good for beginners?
It's rated intermediate. Beginners can build up to it with a simpler variation first.
What can I do instead of the Push Press - Behind the Neck?
Good alternatives that train the shoulders: Jerk Balance, Rack Delivery, Clean and Jerk or Push Press.
How many sets and reps of the Push Press - Behind the Neck 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).