Barbell Shoulder Press (Behind the Neck)
The Barbell Shoulder Press (Behind the Neck) is a barbell exercise that primarily targets the shoulders, with assistance from the shoulders. It is a staple in well-designed hypertrophy and strength programs when programmed with proper volume and progressive overload.
How to perform the Barbell Shoulder Press (Behind the Neck)
- 1Stand with the barbell set on a rack just below shoulder height, take a grip slightly wider than shoulder-width, step under so the bar rests gently across your upper back/shoulders (not your neck), then lift it off the rack and step back with your feet about hip-width apart and your core tight.
- 2Press the bar straight up over your head until your arms are almost straight, then slowly lower it back down behind your head to a comfortable level while keeping your chest lifted and core braced, breathing out as you press up and in as you lower.
Coach tips
- Use a lighter weight than your normal shoulder press and only lower the bar as far as your shoulders feel comfortable—never force the range.
- If you feel sharp pain in your shoulders or neck, stop immediately and switch to a regular overhead press in front of your head instead.
- Keep your ribs down, core tight, and avoid leaning too far back so the work stays in your shoulders and not your lower back.
Train shoulders smarter
One rep, one set. Hypro turns the Barbell Shoulder Press (Behind the Neck) into measurable progress, week after week.
The right weight, every set
Hypro suggests your next Barbell Shoulder Press (Behind the Neck) weight and reps based on what you actually lifted, your rest, and your fatigue. Choose weight-first or reps-first. The more you log, the sharper it gets.
See exactly how much shoulders you train each week
Every set you log counts toward weekly volume per muscle group. Spot imbalances, avoid junk volume, and program the same way IFBB Pros do.
Use this exercise inside an IFBB Pro plan
Pick a coach-made program, get a plan matched to your goals, and message your coach for form checks. The Barbell Shoulder Press (Behind the Neck) fits right into proven hypertrophy and strength templates.
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