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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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