Push Press - Behind the Neck
Push Press - Behind the Neck is a intermediate-level compound in the olympic weightlifting category that primarily works the shoulders. It also recruits the calves, quads and triceps. It is performed with barbell.
How to do it
- 1Standing 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.
- 2Using the momentum generated, finish pressing the weight overhead be extending through the arms.
- 3Return to the starting position, using your legs to absorb the impact.
Muscles worked
Primary muscles in filled badges, secondary in grey. Tap for more exercises per muscle.
Tips and common mistakes
- •Keep your core braced and your spine neutral throughout the movement.
- •Add load only once you complete all reps with good form — progressive overload.
- •Press through the full range and avoid snapping the joints into lockout.
- •Prioritize full range of motion over heavy weight with partial reps.
Sets and reps
For strength: 3–5 sets × 2–5 reps with 2–4 minutes rest. For technique, keep volume moderate and quality high.