Behind the neck overhead press with barbell
The standing behind the neck press is a powerful exercise that targets the shoulders, triceps, and upper back. This press movement primarily activates the deltoids, particularly the posterior and lateral heads, as well as the triceps brachii and trapezius muscles. It helps enhance shoulder stability, increase upper body strength, and improve overall posture. Athletes benefit from this exercise by developing robust shoulder muscles, which are crucial for various sports requiring overhead movements, like basketball, swimming, and volleyball.
| Primary muscle group: | Shoulders |
| Exercise type: | Barbell |
| Exercise goal: | Strength |
| Key metric: | Weight |
Community Averages
24kg
Avg. weight
53lbs
Avg. weight
Popularity
* Based on data from the Blaze community
Description
- 1The behind-the-neck barbell overhead press is not recommended due to the potential risk of injury, especially to the shoulders and neck. Instead, consider the following safer alternative exercise: Barbell Overhead Press
Tips & Tricks
Maintain Proper Posture: Keep your back straight and engage your core throughout the movement to protect your spine.
Grip Width: Use a grip that's slightly wider than shoulder-width. This position allows for a more stable press and reduces the strain on your shoulders.
Shoulder Mobility: Ensure you have adequate shoulder mobility before attempting this exercise. This movement places significant stress on the shoulder joint.
Bar Path: Lower the bar to just below ear level. Going too low can place excessive strain on your shoulder joints.
Controlled Motion: Always perform the exercise in a controlled manner. Avoid jerky or rapid movements to reduce the risk of injury.
Breathing: Exhale as you press the bar upward and inhale as you lower it back down. Proper breathing increases stability and power output.
Focus Ahead: Keep your gaze forward and avoid looking up or down to maintain alignment and balance.
Warm-Up: Warm up your shoulders thoroughly before starting your set. Dynamic stretches and lighter sets can help prepare your muscles and joints.
Spotter: If you’re lifting heavy, consider having a spotter for added safety.
Range of Motion: Tailor the depth of the press to your comfort level, especially if you have any shoulder issues. It's okay to limit the range of motion if it feels more comfortable and safe.
Track in the Blaze App
Download Blaze Workout Tracker to log this exercise with sets, reps, and progress tracking.
