Shoulders / Intermediate / Compound (multi-joint)

Standing Barbell Press Behind Neck

A barbell exercise for the front delts, with the triceps assisting.

At a glance

Primary

Front delts

Secondary

Triceps

Equipment

Barbell

Movement pattern

Overhead push

Level

Intermediate

Type

Shoulders, Compound (multi-joint)

Loads the shoulder, neck. Use a load you can control and skip it if it causes pain.

How to do it

1. This exercise is best performed inside a squat rack for easier pick up of the bar. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it.
2. Hold on to the bar using both arms at each side and lift it off the rack by first pushing with your legs and at the same time straightening your torso.
3. Step away from the rack and position your legs using a shoulder width medium stance with the toes slightly pointed out. Your back should be kept straight while performing this exercise. This will be your starting position.
4. Elevate the barbell overhead by fully extending your arms while breathing out.
5. Hold the contraction for a second and lower the barbell back down to the starting position by inhaling.
6. Repeat for the recommended amount of repetitions.

Common mistakes

• ✗ Doing it without the shoulder mobility for it.

  Why it hurts: The shoulder is loaded in full external rotation and the head juts forward; this is a common cause of shoulder and neck pain.

  ✓ Instead: Only use it if you can comfortably hold the position with an empty bar. Otherwise press in front of the head.

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