press behind the neck

The press behind the neck is a good shoulder builder. If you prefer to do these to the front, simply bring the barbell to the front instead of the back.

Position for the press behind the neck

1. Sitting down on a bench with back support and special supports. Press your back firmly against the padding for support.

2. Grasp a barbell with your hands spaced a little wider than shoulder width. Keep your back and head straight with your feet firmly planted on the floor.

3. Take the weight off the rack and press the bar directly over your head in a vertical line.

Execution of the press behind the neck

1. Slowly lower the bar behind your head to just below the ears.

2. Push the bar back up without bounding the weight. Remember to keep the back straight and flat (no arching) Repeat the movement.

3. Keep the movement fluent, slow, and controlled.