Standing Barbell Press Behind Neck
A intermediate strength exercise for the shoulders, done with a barbell.
How to do the Standing Barbell Press Behind Neck
- This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
- Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
- Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
- Elevate the barbell overhead by fully extending your arms while breathing out.
- Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
- Repeat for the recommended amount of repetitions.
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 Standing Barbell Press Behind Neck
Barbell Shoulder PressBarbell · Intermediate
Clean and PressBarbell · Intermediate
Landmine Linear JammerBarbell · Intermediate
Seated Barbell Military PressBarbell · Intermediate
Single-Arm Linear JammerBarbell · Intermediate
Anti-Gravity PressBarbell · Beginner
Barbell Incline Shoulder RaiseBarbell · Beginner
Barbell Rear Delt RowBarbell · Beginner
Questions
What muscles does the Standing Barbell Press Behind Neck work?
Mainly the shoulders, with the triceps helping.
Is the Standing Barbell Press Behind Neck good for beginners?
It's rated intermediate. Beginners can build up to it with Anti-Gravity Press first.
What can I do instead of the Standing Barbell Press Behind Neck?
Good alternatives that train the shoulders: Barbell Shoulder Press, Clean and Press, Landmine Linear Jammer or Seated Barbell Military Press.
How many sets and reps of the Standing Barbell Press Behind 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).