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.
Quick Facts
How to Do Standing Behind Neck Press
Follow these step-by-step instructions to perform Standing Behind Neck Press with proper form and technique.
- Stand with your feet shoulder-width apart and hold the barbell behind your neck with an overhand grip.
- Keep your back straight and core engaged.
- Press the barbell overhead by extending your arms, fully extending your elbows.
- Pause for a moment at the top, then slowly lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Muscles Worked
Understanding which muscles Standing Behind Neck Press targets helps you integrate it effectively into your training program.
Target Muscles
These are the main muscles responsible for performing the movement and receive the greatest training stimulus.
Secondary Muscles
These muscles assist in the movement and receive secondary training benefits.
Benefits of Standing Behind Neck Press
Incorporating Standing Behind Neck Press into your workout routine offers numerous advantages for strength, muscle development, and overall fitness.
- Delts Development: Standing Behind Neck Press directly targets and strengthens the Delts, promoting muscle growth and improved functional strength.
- Secondary Muscle Engagement: This exercise also works the Triceps and Upper Back, providing additional training stimulus without extra exercises.
- Progressive Overload Potential: Barbells allow for precise weight increments, making it easier to progressively overload the muscles over time for consistent strength gains.
- Functional Strength: Strength exercises like Standing Behind Neck Press build real-world strength that transfers to daily activities and athletic performance.
- Advanced Training Stimulus: This challenging exercise provides the intensity needed for experienced athletes to continue making progress.
Safety Tips and Precautions
Performing Standing Behind Neck Press safely is essential for preventing injuries and ensuring long-term progress.
- Warm Up Properly: Before performing Standing Behind Neck Press, complete 5-10 minutes of light cardio followed by dynamic stretches targeting the Delts and surrounding muscles.
- Prioritize Form Over Weight: Never sacrifice proper technique for heavier weights. Poor form significantly increases injury risk and reduces the exercise's effectiveness.
- Use Safety Equipment: When lifting heavy, always use a power rack with safety pins set at the appropriate height, and consider using a spotter for maximal attempts.
- Shoulder Protection: Avoid flaring your elbows excessively, which can strain the shoulder joint. Keep your shoulders packed and stable.
- Respect Your Range of Motion: Work within your current mobility limits. Gradually improve flexibility over time rather than forcing deeper positions.
- Don't Hold Your Breath: Maintain consistent breathing throughout the exercise. Exhale during the exertion phase and inhale during the easier phase.
- Know When to Stop: End your set when you can no longer maintain proper form. Training to absolute failure on every set increases injury risk.
- Allow Adequate Recovery: The Delts typically need 48-72 hours to recover after intense training. Avoid training the same muscle group on consecutive days.
Tracking Your Progress
To make consistent gains with Standing Behind Neck Press, track these metrics during your workouts:
Track the number of sets you complete. Most training programs recommend 3-5 sets per exercise.
Record your repetitions per set. Adjust rep ranges based on your goals: 1-5 for strength, 6-12 for hypertrophy, 12+ for endurance.
Log the weight used for progressive overload. Aim to gradually increase weight while maintaining proper form.