ShouldersIntermediate
Barbell Behind-the-Neck Press
A standing barbell press that starts from the upper traps behind the neck instead of the front of the shoulders. The bar path stays directly over the spine and the side delts do more work, but it needs good shoulder mobility.
Primary muscles
- Side Delts
- Front Delts
Secondary muscles
- Triceps
- Traps (Trapezius)
- Rear Delts
- Serratus Anterior
- Sets
- 3–4
- Reps
- 6–10
- Rest
- 90–120s
How to perform
This information is general fitness guidance, not medical advice. Stop if you feel pain and consult a qualified professional.