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shoulders

Seated Behind the Neck Barbell Shoulder Press

A seated barbell press where the bar is lowered behind your head instead of in front. Needs very flexible shoulders; most people should press in front.

advancedbarbellflat benchsquat rackplates

Seated Behind the Neck Barbell Shoulder Press, start position
START
Seated Behind the Neck Barbell Shoulder Press, end position
END
BEFORE YOU START2
  1. Set the bench upright inside the rack with the hooks at about shoulder height when seated.
  2. Load the same weight on each side and clip the plates on.
HOW TO DO IT

Get into position

  1. Sit with your back against the pad and your feet flat on the floor.
  2. Grab the bar wider than your shoulders with your palms facing forward.
  3. Lift the bar off the hooks and lower it to the base of your neck, behind your head.
  4. Tighten your stomach.

Check: The bar rests on the base of your neck, your head is tipped slightly forward, and your back is against the pad.

Press overhead

  1. Press the bar straight up until your arms are almost straight.
  2. Stop just short of locking your elbows.

Check: The weight is directly above your head, your arms are almost straight, and your lower back has not arched.

Lower slowly

  1. Bend your elbows and lower the weight slowly to the base of your neck, no lower.

Check: The bar is just above the base of your neck and you feel no pinch in your shoulders.

That is one rep. Repeat for your set. To finish, press up and move the bar back onto the hooks.

Breathe out as you press up in about 1 second; breathe in as you lower over 2 to 3 seconds.

MUSCLES WORKED
Seated Behind the Neck Barbell Shoulder Press: muscles worked, front view
Seated Behind the Neck Barbell Shoulder Press: muscles worked, back view

deltstriceps

Red marks the muscles doing the work; amber the assisting ones. Same body for every exercise, so guides compare at a glance.

COMMON MISTAKES4
  • Arching the lower back and leaning back. Shifts the load onto the spine. Fix: Tighten your stomach and squeeze your buttocks; lower the weight if you still arch.
  • Pressing the weight forward instead of straight up. Fix: Move your head back slightly as the weight passes your face so it travels straight up.
  • Dropping the weight fast to the start. Fix: Lower over 2 to 3 seconds.
  • Lowering the bar far down the back. Fix: Stop at the base of the neck; if that pinches, switch to pressing in front.
SAFETY2
  • Keep your wrists straight, knuckles pointing at the ceiling.
  • Stop if you feel pinching in the front of the shoulder.
EQUIPMENT SETTINGS
  • flat bench · backrest: upright or one notch back · seat: feet flat on the floor
  • plates Same weight on both sides, clipped on.
RELATED EXERCISES

easier: seated barbell shoulder press

variants: standing behind the neck barbell shoulder press

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