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Shoulders · Barbell
Barbell Behind Neck Push Press
Barbell Behind Neck Push Press is an intermediate compound strength exercise that works the delts (shoulders), with the upper back and triceps assisting. It needs a barbell. A typical prescription is 3-4 sets of 6-10 reps, and it burns about 6.1 calories per minute.
- Target
- Delts
- Body part
- Shoulders
- Equipment
- Barbell
- Category
- Strength
- Mechanic
- Compound
- Force
- Push
- Sets × reps
- 3-4 × 6-10
- Calories / min
- ≈ 6.1 kcal
Primary muscles
- Front Shoulders · Anterior Deltoids
Secondary muscles
- Upper Back · Trapezius
- Triceps · Triceps Brachii
How to do Barbell Behind Neck Push Press
- Stand with your feet shoulder-width apart, holding a barbell with both hands behind your neck. Your hands should be slightly wider than shoulder-width apart, with the barbell resting on your upper back and shoulders.
- Slightly bend your knees, preparing to use your legs to generate power.
- Push through your heels and extend your knees and hips explosively, pressing the barbell overhead until your arms are fully extended. Keep the bar slightly behind your head at the top of the movement.
- Slowly lower the barbell back to the starting position behind your neck with control. Repeat for the desired number of repetitions.
Form tips
- Avoid excessive backward lean by engaging your core and keeping your chest up.
- Exhale forcefully as you press the barbell overhead and inhale as you bring it back down.
- Ensure a smooth and controlled descent to maintain proper form and prevent injury.
Barbell Behind Neck Push Press alternatives
More delts exercises
Barbell Behind Neck Push Press FAQ
What muscles does Barbell Behind Neck Push Press work?
Barbell Behind Neck Push Press mainly works the delts in the shoulders (Anterior Deltoids). The upper back and triceps work as secondary muscles.
What equipment do you need for Barbell Behind Neck Push Press?
You need a barbell.
How many sets and reps of Barbell Behind Neck Push Press should I do?
Start with 3-4 sets of 6-10 reps. Pick a load or variation where the last one or two reps are hard but your form stays clean.
Is Barbell Behind Neck Push Press good for beginners?
It's rated intermediate. Beginners can work up to it once they control simpler shoulders exercises.
How many calories does Barbell Behind Neck Push Press burn?
About 6.1 calories per minute for a person of around 70 kg, based on a MET value of 5. Ten minutes of work is roughly 61 calories; heavier people burn more.
What is a good alternative to Barbell Behind Neck Push Press?
Other exercises for the delts include Behind Neck Press Resistance Band Cable, Band Behind Neck Shoulder Press, Dumbbell Push Press and Dumbbell Standing Behind Back Shoulders Press.
For developers
Use Barbell Behind Neck Push Press in your app
Get this exercise and 1,900+ others from the WorkoutX API: 720p MP4 animations at 30 fps without the watermark, male and female models, muscles, instructions and form tips in 7 languages.
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