How to perform Barbell Behind The Neck Press with proper form
Setup
- Barbell Position: Set the barbell on a squat rack at about shoulder height.
- Grip: Stand facing the bar, grip it slightly wider than shoulder-width, using a pronated grip (palms facing away).
Execution
- Unrack the Bar: Step under the bar, resting it on the upper traps/back of the shoulders.
- Stand Up: Level your torso and stand straight, lifting the bar off the rack.
- Start Position: Position your feet shoulder-width apart. Brace your core and keep your back straight.
- Press Up: Inhale and press the bar directly upward in a controlled manner, keeping elbows slightly in front of the bar.
- End Position: Extend your arms fully overhead without locking the elbows. Keep the bar straight above your body.
- Lower the Bar: Exhale and slowly lower the bar back to the starting position, controlling the descent.
Tips
- Wrist Position: Keep wrists neutral and avoid excessive bending.
- Back Alignment: Maintain a neutral spine; avoid leaning forward or backward excessively.
- Eye Focus: Keep your gaze forward or slightly upward throughout the movement.
- Bar Path: The bar should travel in a straight line above the head without moving forward or backward.
Safety Considerations
- Avoid using excessively heavy weights to maintain control.
- Use a spotter or safety equipment if necessary.
- People with shoulder mobility issues should consult a professional before attempting this 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