Behind-the-neck barbell press

Barbell, squat rack

Also called behind the neck press

Behind-the-neck barbell press, start position — Images: Free Exercise DB (public domain)

Behind-the-neck barbell press, end position — Images: Free Exercise DB (public domain)

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Lower a barbell behind the head to the upper back, then press it overhead along a controlled path.

Only lower as far as shoulders allow
No bouncing off the neck
Stop short if shoulders feel pinchy

Movement

Pattern: Vertical push
Type: Compound, several joints move
Sides: Both sides together
Equipment: Barbell

Muscles worked

Main movers get full credit for a set, helpers half.

Upper body

Front deltsMain
Side deltsMain
TrapsHelper
TricepsHelper

Ratings

Scores 1-5 averaged over sources. Tap a rating for the claims behind it. Claims are our summaries of the linked sources, fact-checked by AI.

Muscle growth higher is better2.5
Solid; a reasonable default. 2 sources.
- 3/5 Can build strong delts if the shoulders stay healthy; use full range with light weight at first and add load slowly. Called a great exercise only for those with no shoulder pain. Renaissance Periodization, The Best Forgotten Exercises From the '80s @ 6:06videoExpert opinion2025checked by AI
- 2/5 Offers no noticeable growth advantage and tends to allow less overload than pressing in front. Jeff Nippard, My Top 10 WORST Exercises (Maybe Avoid These) @ 7:41videoExpert opinion2019checked by AI
Injury risk lower is better3.5
Elevated; common source of irritation or strain. 4 sources.
- 3/5 Often done as a heavy partial where shoulders can be hurt; safe only with full controlled range. Renaissance Periodization, The Worst Shoulder Exercises People Still Do (And What to Do Instead) @ 9:59videoExpert opinion2025checked by AI
- 3/5 Skip it if the shoulders feel poppy or clicky; weight should go up slowly with no pain. Renaissance Periodization, The Best Forgotten Exercises From the '80s @ 6:37videoExpert opinion2025checked by AI
- 4/5 Awkward for most lifters and carries more injury risk with no hypertrophy payoff over a front overhead press plus lateral raises. Jeff Nippard, My Top 10 WORST Exercises (Maybe Avoid These) @ 7:41videoExpert opinion2019checked by AI
- 4/5 Lacking mobility, lifters push the neck forward, adding neck compression; the risk is rarely worth it. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 4:32videoExpert opinion2018checked by AI
Shoulder stress lower is better4.0
Elevated; a common source of shoulder irritation. 1 source.
- 4/5 Needs more external rotation than most men have, which strains the shoulder; front presses are the better choice. Jeremy Ethier, 4 Exercises That Are Harming Your Shoulder (And What To Do Instead!) @ 4:02videoStudy2018checked by AI