Push Press - Behind the Neck

What it is

This is a powerful compound movement that uses leg drive to press a barbell overhead from behind your neck. It primarily builds strength in your shoulders, while also engaging your calves, quadriceps, and triceps. You'll move the weight dynamically, focusing on explosive power.

Technique tips

• Begin with the barbell resting on the back of your shoulders.
• Initiate the movement with a slight, explosive knee dip.
• Drive powerfully through your heels to generate upward momentum.
• Maintain a vertical bar path directly overhead.
• Fully extend your arms to lock out the weight at the top.
• Use your legs to absorb the bar's impact on the descent.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.