Smart Workout Diary

Barbell Rear Press

The barbell behind-the-neck press is an overhead pressing exercise in which the bar travels behind the head. It primarily trains the shoulders, especially the deltoids, with assistance from the triceps and upper back, supporting upper-body pressing strength. It requires adequate shoulder mobility and careful control.

Demonstration

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

Instructions

  1. Set the bar in a rack at about upper-chest height and use a load you can control comfortably.
  2. Stand tall with feet about hip-width apart, brace your abdomen, and take a slightly wider-than-shoulder-width overhand grip.
  3. Unrack the bar and position it behind your head across the upper traps; keep your chest lifted and neck neutral.
  4. Press upward until your elbows are extended overhead, keeping the bar path controlled and avoiding a forceful forward head position.
  5. Lower the bar slowly behind the head to the upper traps, then repeat. Return it to the rack securely when the set is complete.
Muscle Group
Delts
Other Muscle Groups
Triceps
Type
Strength
Mechanics
Compound
Equipment
Barbell
Difficulty
Intermediate

Technique tips

  1. Prioritize shoulder comfort. If the behind-the-neck position causes pain, pinching, or requires forcing the range, stop the exercise.
  2. Use a light load and a smooth, controlled tempo; do not bounce the bar from the upper traps.
  3. Keep your ribs down and abdomen braced to avoid excessive lower-back arching.
  4. Use a rack and, when needed, a competent spotter for safe setup and re-racking.
Exercise library