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Push Press Behind the Neck

AdvancedStrengthTier T4

Rest a barbell on the back of the shoulders. Dip the knees slightly, then drive through the heels to launch the bar straight up overhead.

Targets: Shoulder
Muscles: Deltoids, Triceps

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

No equipment needed

Dosage

3

Sets

6

Reps / Time

90 sec

Rest

controlled

Tempo

Step-by-Step Guide

Set up

  • Stand with the weight racked on the back of the shoulders.
  • Set the feet directly under the hips.
  1. He stands tall with the barbell racked across the back of his shoulders, both hands gripping it wide, elbows under the bar; feet planted directly under his hips and his trunk vertical.

    Step 1 of 5

    Stand with the weight racked on the back of the shoulders, feet directly under the hips.

  2. He dips slightly with the knees flexing under him: torso staying vertical, hips staying under the bar with no backward push, the racked bar riding down a few inches on the back of the shoulders; feet planted flat.

    Step 2 of 5

    Flex the knees without moving the hips backward and go down only slightly.

  3. He drives through his heels and extends the knees powerfully: the racked bar launching vertically off the back of the shoulders toward overhead, arms beginning to extend under the rising bar; feet still planted.

    Step 3 of 5

    Drive through the heels as powerfully as possible, moving the bar in a vertical path.

  4. He stands tall with the barbell locked out directly overhead: arms fully extended, the bar over the back of the neck line, trunk vertical, feet planted flat under his hips.

    Step 4 of 5

    Finish pressing the weight overhead by extending through the arms.

  5. He stands tall with the barbell racked across the back of his shoulders, both hands gripping it wide, elbows under the bar; feet planted directly under his hips and his trunk vertical.

    Step 5 of 5

    Stand with the weight racked on the back of the shoulders, feet directly under the hips.

Safety Information

Keep the slight knee dip without backward hip travel, the powerful heel-driven reversal, the vertical bar path and the overhead finish absorbed by the legs on return. 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. A behind-the-neck loaded press needs shoulder comfort through the range and a modest controllable load; stop at pain. Stop if the exercise causes pain or you become unwell. Seek appropriate professional advice about symptoms or suitability.

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