Shoulders exercise

Behind The Neck Press

How to do the Behind The Neck Press with correct form — the muscles worked, equipment, and step-by-step technique from the Fitonist exercise library.

Grip the bar, hands wider than shoulder-width and palms facing forward. Brace your core and squeeze your shoulder blades together, keeping your elbows under the bar. Exhale and press the bar straight up, lining it up with your head. Pause. Inhale and slowly return to the…
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Illustration showing the Behind The Neck Press
Targets

Muscles worked

Shoulders muscle Shoulders Primary Triceps muscle Triceps Secondary Trapezius muscle Trapezius Secondary
Gear

Equipment

Barbell Barbell Vertical bench Vertical bench
Technique

How to do the Behind The Neck Press

  1. 1 Grip the bar, hands wider than shoulder-width and palms facing forward. Brace your core and squeeze your shoulder blades together, keeping your elbows under the bar.
  2. 2 Exhale and press the bar straight up, lining it up with your head. Pause. Inhale and slowly return to the starting position.