CompoundBarbell
Seated Barbell Behind The Neck Shoulder Press
Exercise Details
Training Volume by Goal
Hypertrophy
Muscle Growth
3–4 sets × 10–12 reps (60–75% 1RM, RPE 6–8)
Strength
Max Power
4–5 sets × 8–10 reps (65–80% 1RM, RPE 6–8)
Endurance
Stamina
2–3 sets × 12–15 reps (50–70% 1RM, RPE 6–7)
📋How to Perform
- Sit upright on a bench with back support and feet flat on the floor
- Grasp the barbell from a rear rack slightly wider than shoulder width
- Lift the bar from the rack and position it behind your neck on your upper traps (not directly on your neck)
- Keep your chest up and engage your core to stabilize your torso
- Take a deep breath in, then exhale as you press the bar straight up overhead
- Extend your arms fully with the bar directly overhead, but don't lock out completely (keep slightly soft)
- Pause for 1 second at the top and squeeze your shoulders
- Slowly and with control, lower the bar back behind your neck to starting position (take 2-3 seconds)
💡Coaching Cues
- ✓
Press straight up
- ✓
Full extension at top
- ✓
Control descent
- ✓
Back stays against pad
- ✓
Good shoulder mobility required
- ✓
Bar path is vertical
⚠️Common Mistakes
- ✗
Not achieving full extension
- ✗
Leaning forward
