Exercise library · Shoulders

How to Do Push Press - Behind the Neck

Step-by-step instructions, muscles worked and workouts that use the push press - behind the neck.

How to do it

1. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.
2. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
3. Return to the starting position, using your legs to absorb the impact.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Barbell and plates setA proper home strength setup for squats and presses.See it on Amazon →Squat rack / power rackThe centre of a serious home gym.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.