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Seated Barbell Shoulder Press (Behind the Neck)

Learn how to properly perform the Seated Barbell Shoulder Press (Behind the Neck) with this complete demonstration video.

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What is the Seated Barbell Shoulder Press (Behind the Neck)?

The seated barbell shoulder press behind the neck is an advanced exercise that primarily targets the shoulder muscles. It requires good technique to avoid injuries and is generally recommended for experienced lifters. This exercise also engages the trapezius and the muscles of the upper back.

How to properly perform the Seated Barbell Shoulder Press (Behind the Neck)

  1. Sit on a bench with back support and hold a barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  2. Place the barbell behind your neck, resting it on your upper traps.
  3. Press the barbell upward, extending your arms fully without locking your elbows.
  4. Pause at the top of the movement, then slowly lower the barbell back down to the starting position, maintaining control.
  5. Repeat for the recommended number of repetitions.

Targeted muscles and equipment

Discipline
  • Strength training
Primary muscle
Secondary muscle(s)
Mechanics type
Required equipment

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