Push Press - Behind the Neck

Also called behind the neck push press and btn push press.

Works

Shoulders, plus calves, quads and triceps

Equipment

Barbell

Level

Intermediate

Type

Compound

How to do it

Setup. Standing with the weight racked on the back of the shoulders, begin with the dip. With your feet directly under your hips, flex the knees without moving the hips backward. Go down only slightly, and reverse direction as powerfully as possible. Drive through the heels create as much speed and force as possible, moving the bar in a vertical path.

1. Using the momentum generated, finish pressing the weight overhead be extending through the arms.
2. Return to the starting position, using your legs to absorb the impact.

Cues

• Bar on the back of the shoulders.
• Short dip, torso upright.
• Drive with the legs, press through.
• Absorb the bar back down.

Common mistakes

• Dipping forward.
• Pressing before the drive.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

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