Form cues
- Keep back upright
- Don't arch lower back
- Lower bar with control
- Use full range
Exercise
Barbell Seated Behind-The-Neck Press
Shoulders, barbell
A shoulder press variation performed seated with a barbell lowered behind the neck to target the deltoids.
Target: deltoids. Also works: triceps, upper trapezius.
Steps
- Sit on a bench with back support; grip barbell wider than shoulders.
- Unrack barbell and hold above your head.
- Lower barbell behind your head to just below ear level.
- Press barbell back up to the starting position.
- Repeat for desired reps, keeping core engaged.
Common mistakes
- Flaring elbows excessively
- Arching lower back
- Lowering bar too far
Breathing
Exhale when pressing up, inhale when lowering the bar.
In the app, search for Barbell Seated Behind-The-Neck Press and add it to a workout.