Seated Behind-the-Neck Barbell Press
Sit on an upright bench with the barbell resting across your upper traps behind your neck and grip it slightly wider than shoulder-width. Keep your back tall, core braced, and feet flat on the floor for a stable base. Press the bar straight overhead until your arms lock out, then lower it under control behind the neck only as far as comfortable. The seated position removes leg drive, making it a stricter test of pure shoulder strength.
How it is executed
- Sit on an upright bench with the barbell resting across your upper traps behind your neck and grip it slightly wider than shoulder-width.
- Keep your back tall, core braced, and feet flat on the floor for a stable base.
- Press the bar straight overhead until your arms lock out, then lower it under control behind the neck only as far as comfortable.
- The seated position removes leg drive, making it a stricter test of pure shoulder strength.
- Muscles worked
- Shoulders
- Primary muscle
- Front delt
- Equipment
- Barbell
- Movement pattern
- Push
- Difficulty
- Advanced
- What it is for
- Strength · Hypertrophy
