Push Press - Behind the Neck
A barbell shoulder press variation that starts the bar behind the neck and uses a short leg dip to help drive it overhead. It suits lifters with good shoulder mobility looking for a challenging press.
How to do the push press - behind the neck
- Stand with the barbell racked across the back of your shoulders and your feet directly under your hips.
- Bend your knees in a small, quick dip without shifting your hips backward.
- Reverse direction powerfully, driving through your heels to create speed as the bar begins moving in a straight vertical path.
- Use that momentum to finish pressing the bar overhead by extending fully through your arms.
- Lower the bar back to the starting position behind your shoulders, letting your legs absorb some of the impact.
- Reset between reps and repeat for the rest of your set.
Original library instructions (3 steps)
- 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.
- Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- Return to the starting position, using your legs to absorb the impact.
Common mistakes
- Attempting this without adequate shoulder mobility, which can strain the joint; make sure you can comfortably reach the starting position first.
- Letting the dip turn into a full squat; keep it short and controlled.
- Losing the vertical bar path and pressing the bar forward instead of straight up.
- Loading heavier weight than your shoulders can control safely; start lighter than you think on this variation.
Sets and reps by goal
| Goal | Sets, reps and rest |
|---|---|
| Strength | 3 to 4 sets of 3 to 5 reps, 2 to 3 minutes rest |
| Muscle | 3 sets of 6 to 8 reps, 90 seconds to 2 minutes rest |
| Endurance | 2 to 3 sets of 10 to 12 reps, 60 to 90 seconds rest |
Ranges, not prescriptions. Start at the low end and add a set or a rep when every set feels controlled.
Tips
- Check your shoulder mobility with an empty bar before adding weight to this behind the neck variation.
- Use a spotter or perform the lift inside a rack with pins set at a safe height.
In the app: this exercise is one of 873 in GymPilot's library, with the same photos, form cues and a link back to the moment in an imported video it came from.
Questions
Is the push press behind the neck good for beginners?
It suits lifters with good shoulder mobility and some pressing experience, so newer lifters may want to master a standard overhead press first.
What muscles does the push press behind the neck work?
It mainly targets the shoulders, with the calves and quads helping drive the initial dip and the triceps finishing the lockout.
