Behind the Neck Push Press
The Behind the Neck Push Press is an advanced compound exercise that builds explosive overhead power and shoulder strength. By starting the movement from the upper back, it targets the lateral and anterior deltoids while utilizing leg drive to move heavier loads.
Because this exercise places significant demand on the shoulder capsule, our AI analyzes your reported joint pain history to determine if this variation is safe for you or if a front-rack alternative is better. Additionally, by monitoring your HRV and recovery status via HealthKit, the app can adjust the intensity of this explosive movement in real-time to match your daily readiness and prevent strain.
Form Cues
- Rest the barbell across your upper traps, not your neck
- Keep your torso vertical as you dip your knees
- Drive explosively through your heels to initiate the lift
- Press the bar straight up to full lockout
- Absorb the bar's return by bending your knees slightly
- Don't let your head push forward excessively
- Don't allow your lower back to arch aggressively
- Don't dip too low; this is a quick drive, not a squat
- Don't let the bar hit your cervical spine on the way down
Common Mistakes
- Hitting the neck with the barbell
- Lack of explosive leg drive
- Excessive lumbar arching
- Grip width too narrow
- Slow, grinding movement pattern
Muscles Worked
This exercise primarily targets the anterior and lateral deltoids, often recruiting the lateral head more effectively than standard presses due to the starting arm position. The triceps are heavily engaged during the lockout phase, while the quadriceps and glutes provide the necessary explosive power to break the bar inertia.
Primary
Secondary
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