Shoulder Exercise, Behind the Neck Press with Barbell

Part of the You Can Learn Weightlifting series.
By Ken Brown
Editor, YouCanLearnSeries.com
Updated: February 5, 2005

The Behind the Neck Press with barbell is designed to work your shoulder muscles. It is a great shoulder workout that keeps the concentration in the back and reduces the chance that you use your front deltoids. This exercise helps develop the back and middle deltoids.

Remember to breathe in when coming down and to breathe out when pushing up. Tighten your abdominals (stomach muscles) when doing this exercise. Concentrate on maintaining good posture.

When athletes are looking for larger shoulder muscles, this workout focuses on the back and middle delts. Here are a couple of photos of the exercise at beginning of the behind the neck press and the end of behind the neck press. Most weightlifters use this shoulder exercise on a regular basis.

As always, if you haven't exercised in a long time or you have long standing medical problems, be sure and see a doctor before starting this or any exercise routine.

Shoulders - Behind the Neck Press with Barbell

Grasp barbell a little wider than shoulder length apart
Raise barbell above your head till arms are almost striaght
Slowly lower barbell behind your head until it almost touches your shoulders
Hold for one second
Return to start position breathing out as you lift.
Repeat 6 to 12 times.
For conditioning and good health do 2 sets
BodyBuilders do 3 to 5 sets

Behind the Neck Press with Barbell beginning position
Begin position of Behind the Neck press with barbell.

Behind the Neck Press with Barbell end position
End position of Behind the Neck press with barbell.

This page shows photos of the behind the neck press with barbell. The exercise works the shoulder muscles and should be included in most weightlifting workouts.