Exercise guide · Advanced · Compound

Standing Behind Neck Press: How to Do It & Muscles Worked

The standing behind neck press is a barbell exercise targeting the deltoids, performed by pressing a barbell from behind the neck to overhead while standing. It also engages the triceps and upper back.

Primary muscles
Shoulders
Secondary muscles
Triceps , Traps
Equipment
Barbell
Level · type
Advanced · Compound
Demonstration of the standing behind neck press
Front view: muscles worked by the standing behind neck press. Primary: shoulders. Secondary: triceps and traps.
Back view: muscles worked by the standing behind neck press. Primary: shoulders. Secondary: triceps and traps.
Primary Secondary

How to do the standing behind neck press

  1. Step 1: Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
  2. Step 2: Keep your back straight and core engaged.
  3. Step 3: Press the barbell overhead by extending your arms, fully extending your elbows.
  4. Step 4: Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
  5. Step 5: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the standing behind neck press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Standing Behind Neck Press alternatives

More exercises that train the shoulders as their main target:

More shoulders exercises

See the best shoulder exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.