Movement overview

The Barbell Behind Neck Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper back. This exercise requires a barbell and is performed while standing or seated, focusing on controlled movement and proper form to avoid injury.

Step-by-step cues

1. Set up a barbell on a squat rack at about shoulder height.
2. Stand with your feet shoulder-width apart and grip the barbell with a pronated grip, slightly wider than shoulder-width.
3. Unrack the barbell and position it behind your neck, resting it on your upper traps.
4. Engage your core, keep your chest up, and ensure your back is straight.
5. Press the barbell upward in a controlled motion until your arms are fully extended overhead.
6. Slowly lower the barbell back to the starting position behind your neck.
7. Repeat for the desired number of repetitions.

Technical tips

• Warm up your shoulders thoroughly before performing this exercise to prevent injury.
• Maintain a neutral spine throughout the movement to protect your lower back.
• Avoid using excessive weight to maintain control and proper form.
• Keep your elbows slightly in front of you as you press up to reduce shoulder strain.
• Focus on a smooth, controlled tempo both during the lift and when lowering the barbell.
• If you experience discomfort in your shoulders, consider reducing weight or switching to a different shoulder press variation.