Behind Neck Standing Barbell Shoulder Press
Also known as: standing behind the neck press
In SetGrip: Barbell Shoulder Press (Behind Neck, Standing)
- Secondary muscles
- Triceps, Upper Back
- Body part
- Shoulders
- Position
- Standing
- Laterality
- Bilateral (both sides together)
- Category
- Strength
Track this exercise in SetGrip — no account needed
Pressing from behind your neck puts the bar directly over your shoulders instead of in front of them, hitting the middle delts and upper back harder than a military press. The catch is mobility: you must lower to ear level without craning forward, and unlike the seated Smith version, the free bar adds a standing balance demand.
How to do the Behind Neck Standing Barbell Shoulder Press
- 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.
Tip: Squeeze the bar hard and keep the wrists straight over the elbows through the whole rep.
Muscles worked
Primary
Delts · Shoulders
The front delts assist every press and take over on Bradford and behind the neck variations.
Secondary
- Triceps — The triceps lock out the elbow on every press and dominate close grip and skull press variations.
- Upper Back
Common mistakes
- Elbows flaring wide — on horizontal presses keep the elbows at roughly 45 degrees from the torso; pressing overhead, keep them under the weight instead.
- Losing the shoulder blade position — on bench-style presses set the shoulder blades back and down and keep them there; overhead, let the shoulder blades rotate up naturally with the arms.
- Bouncing or rushing the bottom — control the bar down and pause for a beat before driving up, especially on decline and close grip variations.
- Not committing to a variation — Bradford presses, skull presses and the like are hybrids; pick a fixed range and stick with it for the whole set.
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 |
Presses are the main movement in a push session and should go first or second. Superset them with a row or pulldown for a push and pull pair using the same bench or station.
Variations and alternatives
Similar exercises
Without barbell
Frequently asked questions
What muscles does the Behind Neck Standing Barbell Shoulder Press work?
The Behind Neck Standing 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 Standing Barbell Shoulder Press good for beginners?
Not as a starting point. The Behind Neck Standing 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 Standing Barbell Shoulder Press?
If you cannot do the Behind Neck Standing Barbell Shoulder Press, try the Behind Neck Seated Smith Machine Shoulder Press, the Barbell Bradford Press or the Seated Barbell Bradford 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 Standing 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.
Track the Behind Neck Standing Barbell Shoulder Press in SetGrip
All 1,100+ exercises with animations are in the app. No account, no sign-up — your data stays on your iPhone. Works with Apple Watch.
More exercises
Exercise data and animations are licensed ExerciseDB content used in SetGrip. This page is for general information and is not medical or coaching advice.