Barbell behind the neck press

Muscles worked: Shoulders
Shoulders
🔧 Barbell ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Position yourself on a bench with a barbell gripped overhand. Lower the weight to your upper back while inhaling, then press it upward to a full arm extension as you exhale. Focus on maintaining a stable core and deliberate control throughout the motion.

Muscles Worked

Front deltSide delt
Secondary: Upper trapezius, Triceps

Tips

Fully extend your arms at the top, squeezing your shoulder blades together. Keep your elbows near your sides as you lower the weight. Brace your core to stabilize your lower back. Make sure your head and shoulders stay aligned throughout the exercise. Adjust your hand placement if you feel any shoulder pain.

Similar exercises

Barbell behind neck shoulder press Shoulders · 🔧 Barbell 5/10 Smith machine behind neck press Upper arms · 🔧 Smith Machine 4/10 Smith machine seated behind neck press Shoulders · 🔧 smith machine 4/10 Barbell shoulder press Shoulders · 🔧 Barbell 5/10 Barbell seated overhead press Shoulders · 🔧 Barbell 4/10 Barbell push press Shoulders · 🔧 Barbell 5/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Barbell shoulder pin press Shoulders · 🔧 Barbell 5/10
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