Behind Neck Seated Barbell Shoulder Press
Also known as: seated behind the neck press
In SetGrip: Barbell Shoulder Press (Behind Neck, Seated)
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Seated
- Laterality
- Bilateral (both sides together)
- Category
- Strength
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Lowering the bar behind your head instead of to your collarbones keeps the bar path vertical without moving your chin out of the way, but it demands more shoulder external rotation than almost any other press. Test the position with an empty bar first; most lifters who earn this variant still keep it 20-30 percent lighter than their front seated press.
How to do the Behind Neck Seated Barbell Shoulder Press
- Sit on a bench with your back straight and feet flat on the ground.
- Hold the barbell with an overhand grip, slightly wider than shoulder-width apart.
- Lift the barbell off the rack and bring it down to shoulder level, behind your head.
- Press the barbell upward until your arms are fully extended.
- Lower the barbell back down to the starting position.
- Repeat for the desired number of repetitions.
Tip: Take a breath and brace before unracking, then press up and slightly back so the bar ends over the middle of the foot.
Muscles worked
Primary
Delts · Shoulders
The front and side delts drive the weight off the shoulders and should carry the load all the way to lockout; the burn builds across the whole shoulder cap.
Secondary
- Triceps — The triceps take over in the top half to lock the elbows, and a weak lockout usually means they need direct work.
- Upper Back
Common mistakes
- Leaning back into an incline — if the lower back arches hard, the chest is doing the work; squeeze the glutes, brace the abs and keep the ribs down.
- Pressing around the head — the bar should travel straight up, so pull the chin back to let it pass, then push the head through at the top.
- Stopping short of lockout — finish with the arms straight and the bar stacked over the shoulders and hips, shoulders shrugged slightly up at the top.
- Elbows drifting behind the bar — keep the elbows slightly in front of the bar at the bottom, with the wrists stacked straight above them.
Sets, reps and where it fits
| Goal | Sets × reps | Rest |
|---|---|---|
| Strength | 4–5 × 3–6 | 2–3 min |
| Muscle growth | 3–4 × 6–12 | 90–120 s |
| Endurance | 2–3 × 12–20 | 60 s |
Overhead presses go first in a shoulder session or second after bench in a push day. Superset them with a pulldown or pull-up for a vertical push and pull pair.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Behind Neck Seated Barbell Shoulder Press work?
The Behind Neck Seated Barbell Shoulder Press primarily works the delts. It also involves the triceps and upper back, which assist the movement and stabilise the joints.
Is the Behind Neck Seated Barbell Shoulder Press good for beginners?
Not as a starting point. The Behind Neck Seated Barbell Shoulder Press is rated advanced because it demands strength, mobility or coordination that takes time to build. Beginners should work up to it through the easier variations listed on this page.
What can I do instead of the Behind Neck Seated Barbell Shoulder Press?
If you cannot do the Behind Neck Seated Barbell Shoulder Press, try the Behind Neck Standing Smith Machine Shoulder Press, the Seated Barbell Shoulder Press or the Wide Grip Barbell Shoulder Press. Each of them trains the delts through a similar movement, so you can swap them in without changing the rest of the workout.
How many sets and reps should I do?
It depends on your goal. For the Behind Neck Seated Barbell Shoulder Press, a sensible starting point is strength: 4–5 × 3–6 with 2–3 min rest; muscle growth: 3–4 × 6–12 with 90–120 s rest; endurance: 2–3 × 12–20 with 60 s rest. Put it early in the session while you are fresh, before isolation work for the same muscles.
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