The Behind-the-Neck Press is a expert-friendly barbell strength exercise that targets the shoulders, with the triceps, traps and abdominals working alongside. Here's how to do it right — and what to stop doing.
Primary musclesShoulders
Secondary musclesTriceps, Traps, Abs
EquipmentBarbell
LevelExpert
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Behind-the-Neck Press
Set a barbell in a rack just below shoulder height and load a conservative weight.
Step under the bar and rest it across your upper traps with a grip wider than shoulder width.
Stand tall, brace your abdominals and glutes, then take two steps back from the rack.
Press the bar straight overhead, keeping the torso upright and the chin tucked.
Lock out with the bar over the middle of your head and your ears close to your arms.
Lower the bar under control back onto the upper traps and repeat only while form holds.
02 The payoff
Why it earns its spot
Keeps the bar path vertical, which places steady demand on the lateral deltoid.
Exposes shoulder and thoracic mobility limits that front pressing can mask.
Builds overhead stability for lifters who already press comfortably from the front.
03 Don't do this
Common mistakes
Attempting the lift without full overhead mobility, which forces the head forward and strains the shoulder.
Dropping the bar quickly onto the traps, which risks contact with the neck and head.
Using leg drive, which turns a strict press into a push press and hides a load that is too heavy.
Leaning back to finish the rep, which shifts the load onto the lower back.
EGON Put it on record
Track it in EGON.
Log every set of the Behind-the-Neck Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
