Behind the Back Barbell Overhead Press

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

Shoulders (primary)Triceps (secondary)Traps (secondary)

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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