Skip to main content

ClapMove · clapmove.com

Exercise handout — move better, feel better.

Back

Standing Barbell Press Behind Neck

IntermediateStrengthTier T3

Stand with a barbell resting across the back of the shoulders after taking it from a rack. Press the bar straight up overhead, then lower it back behind the neck.

Targets: Shoulder

Stop if

Choose an easier exercise if pain reaches 6 out of 10 or becomes sharp. Stop and rest if pain reaches 8 out of 10.

This is the general ClapMove rule. This exercise has no extra stop rule of its own.

  • Pain 6 out of 10 or more: choose an easier exercise.
  • Pain 8 out of 10 or more: stop and rest.

Equipment needed

  • Works at the gym

barbell, fixed_horizontal_bar

Gym

  • barbell + squat rack (No safe home substitute has been reviewed yet.)

Dosage

3

Sets

8

Reps / Time

60 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Set the bar on a rack at shoulder height.
  • Step under the bar so it rests across the back of the shoulders slightly below the neck.
  1. He stands under the barbell resting on the rack supports: the bar sits across the back of his shoulders slightly below the neck, both hands gripping it wide, his knees slightly flexed ready to lift it off the rack.

    Step 1 of 5

    Step under the racked bar and place it across the back of your shoulders, slightly below the neck.

  2. He has lifted the bar off the rack and stepped clear: standing shoulder-width with the toes slightly pointed out, back straight, the barbell resting across the back of his shoulders below the neck, hands gripping it wide.

    Step 2 of 5

    Lift the bar off the rack and step away into a shoulder-width stance, toes slightly out.

  3. He presses the barbell straight up from behind his neck to a full overhead lockout: arms fully extended above the head, the bar balanced over his crown, elbows locked, trunk upright and still, feet holding the shoulder-width stance.

    Step 3 of 5

    Elevate the barbell overhead by fully extending your arms.

  4. He lowers the barbell in a controlled path back down behind his head to rest across the back of his shoulders below the neck: elbows bending under control, the bar tracking down behind him, stance and back unchanged.

    Step 4 of 5

    Lower the barbell back down to the back of the shoulders.

  5. He stands under the barbell resting on the rack supports: the bar sits across the back of his shoulders slightly below the neck, both hands gripping it wide, his knees slightly flexed ready to lift it off the rack.

    Step 5 of 5

    Step under the racked bar and place it across the back of your shoulders, slightly below the neck.

Breathing

  • Breathe out while elevating the barbell overhead and inhale while lowering it back down.

Safety Information

Lift off the rack, step away to a shoulder-width stance, press the barbell straight up overhead and lower it back behind the neck. Anyone with a shoulder, elbow, wrist, hip, back or balance problem should ask a physical therapist or physician before attempting this exercise and stop at pain or dizziness. Caution: ensure adequate shoulder mobility before attempting behind-the-neck pressing. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

Get your free personalized program at clapmove.com/register

Printed from clapmove.com. ClapMove is not a replacement for professional medical advice — always consult a healthcare provider before starting any exercise program.