Seated Behind the Neck Barbell Shoulder Press

Exercise for shoulders and triceps

Exercise execution guide

Starting position

Sit down on the bench with your back straight and your chest bulged. Unrack the bar using an overhand (pronated) grip, your elbows pointing outward. The bar stands behind you at neck’s level. This level may vary depending on your shoulders’ flexibility. The gap between your hands should be such that your elbows are forming a 90° angle when your arms are parallel to the floor.

Execution

Squeeze your shoulders while pressing the weight vertically. Stop the movement when your arms are about to be fully outstretched. Then, come back slowly to the starting position.

Equipment required

Bar, plates, bench

Main muscles

Deltoids

Secondary muscles

Triceps