How to perform Band Behind The Neck Press with proper form
Equipment Needed
- Resistance band
Setup
- Anchor the Band: Secure the resistance band at a low point behind you, ensuring it won't move.
- Grip the Band: Stand facing away from the anchor point, holding the band with both hands, shoulder-width apart.
Starting Position
- Elbows Bent: Raise your arms, bending your elbows at about a 90-degree angle so the band rests across your upper back and shoulders.
- Feet Shoulder-width: Stand up straight with your feet shoulder-width apart.
Execution
- Press Up: Press the band overhead until your arms are fully extended.
- Control Descent: Lower the band back to the starting position with control, keeping your elbows slightly below shoulder height.
Key Points
- Engage Core: Keep your core engaged to maintain stability.
- Avoid Leaning: Do not lean forward or arch your back; stay upright throughout the movement.
- Breath: Exhale while pressing up and inhale while lowering.
Safety Tips
- Ensure the band is secure and of appropriate resistance to avoid injury.
- Avoid excessive strain on the shoulders; if discomfort occurs, stop the exercise.
Exercises

Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps

Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs

Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back

Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps

Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest

Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest

Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps

Bent Over One Arm Row, Dumbbell
Type: Upper, Pull
Target: Back
Synergist: Shoulders, Biceps, Forearms, Chest