Behind The Neck Press
The Behind The Neck Press primarily works the Lateral Deltoid, Posterior Deltoid, Triceps (Long Head), with secondary activation of the Anterior Deltoid, Triceps (Lateral Head), Triceps (Medial Head) and stabilizer support from the Rectus Abdominis, Serratus Anterior, Trapezius (Upper). It is a barbell compound exercise at advanced difficulty.
The Behind The Neck Press is a advanced compound exercise performed with barbell, following a vertical push movement pattern. It primarily targets the Lateral Deltoid, Posterior Deltoid, Triceps (Long Head), with secondary engagement of the Anterior Deltoid, Triceps (Lateral Head), Triceps (Medial Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
Overhead press starting from behind neck emphasizing rear and lateral delts.
| Equipment | Barbell |
|---|---|
| Difficulty | Advanced |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Lateral Deltoid, Posterior Deltoid, Triceps (Long Head) |
| Secondary | Anterior Deltoid, Triceps (Lateral Head), Triceps (Medial Head) |
Muscles Worked
The Lateral Deltoid, Posterior Deltoid, and Triceps (Long Head) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Triceps (Lateral Head), and Triceps (Medial Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Rectus Abdominis, Serratus Anterior, Trapezius (Upper) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Lateral Deltoid (shoulders)
- Primary Muscle Posterior Deltoid (shoulders)
- Primary Muscle Triceps (Long Head) (triceps)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Triceps (Lateral Head) (triceps)
- Secondary Muscle Triceps (Medial Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Rectus Abdominis (core)
- Stabilizer Muscle Serratus Anterior (chest)
- Stabilizer Muscle Trapezius (Upper) (back)
How to Perform
Preparation
- Stand or sit with upright posture.
- Grasp barbell with overhand grip, hands shoulder-width apart.
Execution
- Press weight overhead until arms are fully extended.
- Lower weight back to shoulder level under control.
- Repeat.
Comments
- This is an advanced exercise.
- Ensure proper form before adding load.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. This is an advanced exercise — experienced lifters can push intensity higher and use more varied rep schemes.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Lateral Deltoid, Posterior Deltoid, Triceps (Long Head)) and can be substituted based on your equipment or variation preferences.
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