Behind the Back Barbell Overhead Press
Category
compoundDifficulty
advanced
Equipment
barbell, squat rack
Force Type
push
How to Perform the Behind the Back Barbell Overhead Press
- Set up in a squat rack and unrack the barbell onto the back of your shoulders, similar to a back squat position but with a wider grip.
- Stand with feet shoulder-width apart, core braced, and chest up.
- Press the barbell straight up from behind your head by extending your arms overhead.
- Lock out the barbell overhead with your arms fully extended, ensuring the bar is directly over your midfoot.
- Slowly lower the barbell back to the base of your neck, just touching the upper traps.
- Repeat for the prescribed number of reps, maintaining a controlled tempo throughout.
Common Mistakes to Avoid
Lowering the bar too far down the back
Only lower to the base of the neck, approximately ear level; going lower places excessive stress on the shoulder joints.
Performing this exercise with insufficient shoulder mobility
Only attempt this exercise if you have full overhead mobility; test by raising your arms overhead without arching your back.
Using too much weight
Use significantly less weight than your standard overhead press; the behind-the-neck position is more mechanically disadvantaged.
Muscles Worked
Benefits
- ✓Provides greater rear deltoid and upper trapezius activation than front pressing.
- ✓Improves shoulder mobility and overhead strength in a unique pressing angle.
- ✓Builds pressing strength that transfers to athletic overhead movements.
Pro Tips
- ●Warm up the shoulders thoroughly before performing this exercise.
- ●Use a wider than shoulder-width grip for a more comfortable pressing path.
- ●If you experience any shoulder pain, switch to a standard front overhead press.
Recommended Sets & Reps
Strength
4-5 sets of 3-5 reps at 70-80% 1RM
Hypertrophy
3-4 sets of 8-12 reps at 55-65% 1RM
Endurance
2-3 sets of 12-15 reps at 40-55% 1RM
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