Standing Behind Neck Press

Standing Behind Neck Press

The Standing Behind Neck Press is a compound exercise that primarily targets the shoulders, while also engaging the triceps and upper back muscles. This exercise can be done with either a barbell or dumbbells, making it suitable for both home and gym workouts. During the Standing Behind Neck Press, you stand with your feet shoulder-width apart and grip the barbell or dumbbells with an overhand grip, placing your hands slightly wider than shoulder-width apart. Keeping your back straight and core engaged, you press the weight from behind your neck directly overhead, extending your arms fully. By targeting the shoulder muscles, the Standing Behind Neck Press helps to improve overall shoulder strength and stability. This exercise also enhances upper body pressing power and can contribute to sculpted shoulders and arms. However, it's important to maintain proper form and avoid any discomfort or strain on the neck.


  • Start by standing upright with your feet shoulder-width apart.
  • Hold a dumbbell in each hand with an overhand grip and bring them up to shoulder level, with your palms facing forward and your elbows bent.
  • Press the dumbbells upward, extending your arms fully overhead. Make sure to keep your core engaged and your back straight throughout the movement.
  • Pause at the top of the movement and then slowly lower the dumbbells back to shoulder level, bending your elbows.
  • Repeat for the recommended number of repetitions.
  • Remember to breathe throughout the exercise and focus on maintaining proper form.

Tips & Tricks

  • Start with a lighter weight and gradually increase the resistance to avoid straining the neck and shoulders.
  • Maintain a neutral spine and engage your core throughout the exercise to protect the lower back.
  • Focus on proper form and technique, allowing the shoulder joints to move smoothly without any jerking or twisting motions.
  • Control the movement both during the upward and downward phases of the exercise to maximize muscle activation.
  • Exhale as you press the weight overhead and inhale as you lower it back down to optimize breathing pattern.
  • Avoid locking out the elbows at the top of the movement to keep tension on the targeted muscles.
  • Take breaks between sets to prevent overexertion and give your muscles time to recover.
  • Consider incorporating other shoulder exercises into your workout routine to target different muscle angles and promote balanced development.
  • Ensure that your equipment, such as the barbell or dumbbells, is properly positioned and secure before starting the exercise.
  • Consult with a fitness professional to assess your form and technique if you are uncertain about performing the exercise safely.


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