How to Do Behind the Neck Press: Muscles Worked & Proper Form

Muscles Worked in Behind the Neck Press

Primary muscles worked:

• Front Deltoid
• Lateral Deltoid

Secondary muscles worked:

• Trapezius
• Triceps

How to Do Behind the Neck Press

1. Grab a bar slightly wider than shoulder-width apart, and duck under it so that it is resting against the base of your neck.
2. Take a breath, lightly brace your core, and unrack the bar. Take a step back.
3. Press the bar up until your arms are straight, while exhaling.
4. Inhale at the top, or while lowering the bar with control back to the base of your neck.
5. Repeat for reps.

Commentary

Behind the neck press trains the strength, stability, and mobility of your shoulders. This exercise can also be performed with the aid of your legs, like in a push press or jerk.