Seated Behind the Neck Shoulder Press Video Guide

Exercise Profile

  • Strength
  • Barbell
  • Compound
  • Push (Bilateral)
  • Intermediate
  • Traps, Triceps
Shoulders Exercises Diagram Target Muscle Group

Exercise Instructions

  1. Adjust the barbell to just below shoulder height while standing then load the desired weight onto the bar.
  2. Place an adjustable bench beneath the bar in an upright position.
  3. Sit down on the bench and unrack the bar using a pronated grip.
  4. Inhale, brace, tuck the chin, then lower the bar to the back of your neck.
  5. Exhale and press the bar back to lockout.
  6. Repeat for the desired number of repetitions.

Exercise Tips

  1. Reach tall at the top and don’t worry about keeping the shoulders packed down and back.
  2. Allow the elbows to rotate and point outward at the top of the movement but tuck them tight to the ribcage at the bottom.
  3. Fight to control the bar from rolling your wrists into extension and think about “rolling your knuckles toward the ceiling.”
  4. Brace your abs as you press, you shouldn’t be leaning back excessively.
  5. Imagine you’re trying to look out a window at the top, your ears should be in line with your biceps.
  6. If your shoulders are bothering you during the movement, consider experimenting with a wider grip or utilizing some of the vertical pressing progressions listed on the site.

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4 Comments+ Post Comment

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Posted Thu, 03/13/2014 - 03:57

Is it possible to set up a bench under a smith-machine to do this exercise?

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Posted Wed, 07/08/2015 - 21:00

I would say it is more than reasonable to use a smith machine. It with give you smooth movement and fixed travel. It will take away some of the stabilizer muscles work but should allow for smoother reps. Just ensure you set your safety stops at or slightly above your should blades to avoid injury on a missed rep when not using a spotter.

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Posted Thu, 03/13/2014 - 03:55

Is it possible to set up a bench under a smith-machine to do this exercise? In my gym we have only bench press without adjustable backs.

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Posted Wed, 02/10/2016 - 13:24

change ur gym.