Behind the Neck Shoulder Press: How to Do It, Muscles Worked & Form Tips

Muscle group: Shoulders
Primary muscles: Shoulders
Secondary muscles: Triceps and traps
Equipment: Barbell
Type: Compound
Level: Intermediate

Behind the Neck Shoulder Press video demo

Video: “How To Behind The Neck Press Properly! (ADVANCED LIFTERS ONLY!)” by Mind Pump TV on YouTube.

How to do the Behind the Neck Shoulder Press

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.

Muscles worked

The Behind the Neck Shoulder Press mainly works your shoulders, with help from your triceps and traps.

Behind the Neck Shoulder Press start and finish positions

Behind the Neck Shoulder Press: Starting position — Starting position

Behind the Neck Shoulder Press: Ending position — Ending position

Track your Behind the Neck Shoulder Press progress

Getting stronger means beating last time. GymGod shows your last weights and reps for every exercise, including this one, so you always know what to beat.

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