Smart Workout Diary

Barbell Rear Military Press

The barbell behind-the-neck military press is a standing overhead pressing exercise in which the bar travels behind the head. It primarily trains the deltoids, with the triceps and upper back assisting to stabilize and press the load. It can support shoulder strength and overhead pressing capacity, but requires adequate shoulder mobility and careful load control.

Demonstration

Barbell Rear Military Press — demonstration 1
Barbell Rear Military Press — demonstration 2

Instructions

  1. Set the bar in a rack at about upper-chest height and select a light, controllable load.
  2. Stand with feet about hip-width apart, brace your abdomen, and take a slightly wider-than-shoulder-width grip.
  3. Unrack the bar and position it behind your head across the upper traps; keep your neck neutral rather than pushing your head forward.
  4. Press upward until your arms are nearly straight overhead, keeping the bar controlled and your ribs from flaring.
  5. Lower slowly back to the upper traps behind the head. Stop if you feel shoulder pain, pinching, or loss of control.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Use a conservative load. This variation should not be forced with heavy weight or rushed repetitions.
  2. Keep the torso tall and abdomen braced; avoid leaning back to finish the press.
  3. Use only a pain-free range of motion. If your shoulders cannot comfortably reach the behind-the-neck position, choose a different pressing exercise.
  4. Lower the bar under control and use a rack for safe setup and reracking.
Exercise library