Barbell Behind-the-Neck Press
With a wide grip and good shoulder mobility, press from behind the neck straight overhead under control.
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See your setup in four steps
Demo video from YouTube, played in its own player.
- Muscles worked
- Side delts, Front delts, Triceps
- Equipment
- Barbell
- Movement
- Push
Sets and reps
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
- For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
- Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
General ranges, not medical advice. Stop if anything hurts.
Alternatives
Other exercises for the side delts, for when the barbell is taken or you want a change.
Questions
- What muscles does the Barbell Behind-the-Neck Press work?
- The Barbell Behind-the-Neck Press mainly works the side delts, front delts and triceps.
- What equipment do you need for the Barbell Behind-the-Neck Press?
- A barbell.
- How many sets and reps of the Barbell Behind-the-Neck Press?
- For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.
- What can I do instead of the Barbell Behind-the-Neck Press?
- Band Lateral Raise, Band Single-Arm Lateral Raise, Cable Lateral Raise and Cable Single-Arm Lateral Raise work the same main muscle.
Program it for your clients
Coaches add the Barbell Behind-the-Neck Press to any workout in CoachVana, set the sets, reps, load and rest, and clients see this demo as they train.
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See your setup in four steps
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