Behind The Neck Shoulder Press

The Behind The Neck Shoulder Press is the very best way to add as much size and strength to your shoulders as possible.  It is also an exercise that if not done  correctly can easily injure your shoulders, so proceed with light weight, slow movement, and make sure your form is perfect.

Behind The Neck Shoulder Press

Primary Muscles Used

Shoulder Press Muscles Used

Behind The Neck Shoulder Press

  • Pick a weight that you can easily lift over your head.
  • Before you begin, stand up straight holding the barbell in front of you with your grip a little wider than shoulder width.
  • Engage your abdominals.
  1. Lift the weight up over your head and lock your arms.
  2. Very slowly lower the weight so the bar goes just behind your head.  The bar should be touching your hair.
  3. Lower the bar until it is about halfway down the back of your head, then pause briefly at that position.
  4. Making sure your abs are engaged, slowly press the bar back up until your arms are straight and the bar is directly above your head.
  5. Repeat.
Seated Cable Chest Press Demonstration

Tim's list of benefits for the Behind the Neck Shoulder Press

  • Standing you must really engage your core, working your lower back and abdominals.
  • Bringing the bar down behind your head it is a great stretch for your shoulders.
  • Performing the standing behind the neck shoulder press requires a lot of balance, this is a great exercise for increasing your balance.
  • This exercise puts size on your shoulders more than anything else.  Whether you prefer standing or seated, your shoulders will get bigger and stronger with this exercise.
  • By standing you take some of the pressure off of your spine.
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